At the end of a hard and sweaty bootcamp ideally you want to leave feeling both:
I slutet av en hård och svettig bootcamp vill du helst lämna när du känner känslan av du är både:
- Helt krossad
- Väntar otåligt på mer, längtar till nästa pass.
En sista 5-10 minuters bootcamp-avslutare är ett bra sätt att göra just det.
Bara för att gå tillbaka till punkt #1 kort: Många instruktörer gillar att köra avslutare enbart som ett sätt att plåga dem under de sista minuterna. Jag antar att deras mål är att lämna dem en liten påminnelse dagen efter, när de tvingas närma sig trappuppgångar baklänges.
Var försiktig så att du inte orsakar ett obehagligt minne av ett bootcamp. Du vill ju också att bootcampare ska vara positiva och känner sig motiverade att köra mer.
Här är fyra bootcamp avslutare som är en bra blandning av nöje och smärta.
ÖVNING: The mystery team
A bootcamp finisher that gets campers working as a team. The ones who complete the challenge first wins.
First split up into teams of 4-5 people and have them form a circle facing each other. First part of the challenge is to complete 100 reps of an exercise whilst done as a team by working around the circle one person at a time shouting the reps as they go. Use plyometric exercises to guarantee that finishing burn (sergeant jumps, tuck jumps, jumping get-ups, burpees and power push-ups all work well).
Second part. When 100 reps are smashed, the teams must run to you to receive a mystery team exercise. The first full team to complete this exercise, get back to the trainer and lie on the floor with legs in the air wins. To get campers smiling make sure the mystery exercises are inventive and use parts of the park or gym you’re working in, for example some of mine are:
- Team link arms and run around three different trees
- Each team member to touch two benches, two bins and one red car
- All lunge walk 50 paces
- Bear crawl the length of the gym and back
- After a quick breather give them another round, changing the first exercise and giving a new mystery exercise.
EMOM (Every Minute On the Minute) Suicide
Every Minute On the Minute workouts (EMOMs) is a great bootcamp finisher and a great way of working hard continuously for those final few minutes. And this 8-minute partner version is a real pain in the…
First mark out your suicide shuttle using cones. For those of you who don’t know, a suicide shuttle is an incremental distance run where each shuttle gets longer – essentially five/six cones are placed in a line five large paces apart, you run out to the first cone and back, out to the second cone and back and so on until all cones have been visited.
Now get campers to partner up and arrange themselves on one end of the suicide. This bootcamp finisher requires that for every minute on the minute for 8 minutes they take turns either running a suicide shuttle and performing burpees or holding a plank.
- One partner has 60 seconds to run a suicide shuttle then smash out as many burpees as they can in the remainder of that minute.
- Whilst the above happens the other partner either rests (for beginners), holds a plank until their partner has finished the suicide run (for intermediates) or planks all the way through the 60 seconds (for advanced).
- Partners then trade places and continue.
The Groaning Burpee
Start by doing one chest to the ground burpee, dissect it, then add a healthy splodge of time. This is a great little finisher that will have you groaning with pleasure and/or pain.
First mark out a 20 pace distance for the sprint and get campers to line up on one end. On your instruction they perform a round of:
- 20 secs squat thrusts
- 20 secs press-ups
- 20 secs squat jumps
- Then all sprint out to the cone and back (to keep people together get the slower amongst the group to turn round as soon as the see the fastest get to the cone and turn)
- Take 15 secs rest and repeat another round, this time with:
- 18 secs squat thrusts
- 18 secs press-ups
- 18 secs squat jumps
- Then sprint out to the cone and back
Keep repeating rounds removing two more seconds off each, but maintaining a 15 second rest between rounds.
Tug Of War Sprint-off
This workout is a super-simple way of transforming the beast that is the tug of war into even more of a monster.
Here’s how it works:
- Set up the tug of war as you would normally – so basically split the group into two even teams, position them on the rope and place marker cones in line with the midpoint of the rope. Now also place an outside marker cone 30-40 paces away from each end of the rope – the reason why will become apparent in a sec.
- On the shout GO both teams pull until one has been dragged across the midpoint. At this point both teams drop the rope, turn and sprint to the outside marker cones and back, then pick up the rope ready to immediately start to pull again on your command (to keep people together get the slower amongst the group to turn round as soon as the see the fastest get to the cone and turn).
- Repeat the above process for three to five rounds, with no/little rest.
- To keep things even, for each round reposition the rope so the centre is by the midpoint before the teams return from their sprint.
2 rounds for Time:
400 meter Run
26 Hand Release Push-ups
400 mete Run
26 Kettlebell Swings (53/35 lb)
400 meter Run
400 meter Run
26 Deadlifts (75/55 lb)
400 meter Run
26 Air Squats
400 meter Run
26 Box Jumps (24/20 in)
”Donkey Kong” Workout
21-15-9 Reps for Time:
Kettlebell Swings (24/16 kg)
Box Jumps (24/20 in)