This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Leslie Suess from Kansas, USA.
Wall of Wobble
Drill Length: 5 +/- minutes
Drill Category: Finisher
How it works:
Just when they think that they have nothing left in the tank to give…along comes this wall sit relay. I like to run this drill with both my boot camp and softball girls after a tough “every man for himself” workout because it brings the group back together as a team.
You will need a track or other large area to run, a wall, and a medicine ball. If you are working outdoors, you could make this a squat hold relay instead. I use the fence along the third base dugout and bases for my softball girls. You can run this drill once, or as many times as you want!
Have the group line up side by side along a wall. Give the second person in the line a medicine ball, dumbbell or other weighted object to hold. On your count, everyone squats and the first runner takes off. When he or she reaches the back of the line, they wall sit, the ball gets passed and the next runner takes off. This can be brutal for large groups so feel free to split your group up.
I’m a twenty year fitness professional and owner of Fit in Les Time, Overland Park KS. My training philosophy is “if you train the same you remain the same” Always train for change!