There is still a couple more days to run an Olympic themed workout. Here is the one I threw in for my clients. We used ours for this rounds fitness test.
Olympic Pentathlon Fitness Test
Time: 60 minutes
Equipment: Mats, Bench
5 minutes of running. Dynamic movements to prepare your clients for the workout.
Fitness Test Concept
In the spirit of the Olympics this round I have put together an Olympic themed bootcamp test based on a Pentathlon.
Clients will need to complete 5 exercises, a run, lunges, push ups, dips and squats. There are three levels, Beginner, Intermediate, and Veteran.
Measure this test in two parts; the strength exercises and the run. Combine the times for a total score.
The reps required are in the (brackets).
|Reverse Lunges (30/leg)||Forward Lunges (40/leg)||Forward Lunges (30/leg) and Reverse Lunges (30/leg)|
|Kneeling Push Ups (50)||Push Ups (50)||Hand Release Push Ups (50)|
|Squats (50)||Jump Squats (50)||Jump Squats (60)|
|Dips – knees 90 degrees (50)||Dips – knees 135 degrees (50)||Dips – legs straight (50)|
|Run (1500m)||Run (2000m)||Run (3000m)|
If there is time left over do one of this sites finisher drills.
400m cooldown run and stretch.
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.