This workout is from the talented Stephanie Henderson of Bootcamp SE16. Thanks Steph!
AMRAP Partnered Smash
Type: HIT, Partner
Time: 60 minutes
In partners, one runs, one completes the exercises below.
Running distance – 220 meters is good, use cones to mark.
The one completing the exercise keeps count, then when pairs swap, write down reps and add them all up after. It’s tough!
Average rep range was 400 and total distance covered was 2.2 miles. If you have a pair with a fast runner it’ll be a challenge for the rep counter to get a lot of reps, but a good challenge!
Lap 1 – burpees
Swap and repeat.
Lap 1 – v-push-ups
Lap 2 – tyre slams (slam on rim side)
Swap and repeat.
Lap 1 – side lunge tread slam (slam on tread side)
Lap 2 – lunge jumps
Lap 3 – bottom half sumo squats
Swap and repeat.
Lap 1 – dragon push-ups
Lap 2 – overhead press
Lap 3 – mountain climbers
Lap 4 – tricep dips
Swap and repeat.
Lap 1 – squat jumps
Lap 2 – full tyre press (from ground)
Lap 3 – squat to push-ups
Lap 4 – tread slams
Lap 5 – x jumps
Swap and repeat.
About Steph
Today’s workout was one I had the privilege of attending at Bootcamp SE16 run by Stephanie Henderson. Check her out at Pro Impact Fitness.
Steph’s bootcamp is set on the edge of a giant hill. Around the base of the hill runs a path and up one side there is also a set of stairs. The lookout point at the top is encircles in a metal railing which are great for inverted rows.
Get this sweet freebie
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.
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