This workout is from Lyndon Fernandes and was featured on BootCraft last month. Thanks Lyndon!
Hang On For 15 Minutes
Drill Length: 18-20minutes including set up, explanation and demonstration
Minimum Group Size: 2 campers
Equipment Needed: Cones, Kettlebells or Dumbbells
Set up two cones 30m apart for shuttle runs.
This is an EMOM which stands for Every Minute on the Minute. Time is capped at 15 minutes.
Every minute bootcampers will perform a movement for a specified number of reps. Choose reps according to their fitness level. If they finish the reps before minute is up, they get to rest for remaining seconds. Finish quickly for more time to rest and prepare for the next movement.
EMOM x 15
8 reps (beginner), 10 reps (intermediate), 12 reps (advanced)
Minute 1: Burpees
Minute 2: Single Arm KB Clean & Press (divide reps for each arm eg. 10 reps = 5 reps each arm. Choose to go alternative arms or one arm at a time)
Minute 3: 6 Shuttle Runs (30m)
Go Back to Burpees for Minute 4, and so on.
Wait, you’re not on BootCraft yet?
I know, because I’ve been there, how much time gets taken up planning sessions.
I mean, that’s why you’re here reading this right? To save yourself some time trying to come up with a workout idea for your bootcamp this week.
So we created BootCraft which is like the uber version of this blog. It’s got workout likes this one coming out of it’s ears!
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.