Print out these 4 Done For You Bootcamp Workout Challenges and Templates
What makes Boot Camp Challenge so unique and different is the fitness testing that’s built into every boot camp challenge workout program.
This is the “magic ingredient” that keeps your clients working hard all month and gets them faster and better results.
You can get all the details about Boot Camp workout Challenges deal here.
Anyway here are your exclusive 4 Bootcamp Challenges and Templates
Workout #1 Take Away Bodyweight Challenge
Timed set:Record the total time it takes to complete this workout.
Equipment: Timer
Exercises:
Burpees (full body extensions, modified burpee)
Squats
Push ups (modified push up)
Mountain climbers
Bicycle crunches
Rules of the test:
Start at 10 reps of each exercise. Rest as little as possible, do 9 reps of each exercise, count down until the client finishes with 1 rep of each exercise. Stop the clock.
Training Variation:
Use the same exercises, start at rep 1 and count up to 10.
Challenge Workout #1 Take Away – Timed set Template
Record time and any modifications.
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Name
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Test 1
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Modification
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Test 2
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Modification
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Workout #10 Jump and Push Challenge
Rep count test: Record the total reps completed during this workout.
Equipment: Jump rope, timer
Exercises:
Jump rope
Push up
Rules of the test:
This is a descending set of jump rope and push ups:
1 min of jump rope, followed directly with one min of push ups. Record. No rest.
45 sec of jump rope, followed directly with 45 sec of push ups. Record. No rest.
30 sec of jump rope, followed directly with 30 sec of push ups. Record. No rest.
15 sec of jump rope, followed directly with 15 sec of push ups. Record. No rest.
Training Variation:
· Timed set – oneminute skip/30 sec push up. Repeat 5 times.
· Timed set – one minute push up or chest press/30 sec skip. Repeat 5 times.
(These are separate workouts.)
Challenge Workout #10 Jump and Push
Individual Rep Count Template
NAME OF CAMPER: ______________________________
Record the number of reps of each exercise for each set. Use the following table:
TEST 1
Record the number of push ups after each set, and the TOTAL number of push ups for the entire set.
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Set:
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Number of push ups
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Set 1 – 1 min
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Set 2 – 45 seconds
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Set 3 – 30 seconds
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Set 4 – 15 seconds
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Total number of push ups:
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TEST 2
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Set:
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Number of push ups
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Set 1 – 1 min
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Set 2 – 45 seconds
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Set 3 – 30 seconds
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Set 4 – 15 seconds
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Total number of push ups:
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Workout #13 Skip Push Jump Challenge
AMRAP set:Count the total rounds completed in 12 minutes. Partial rounds will not be counted, only complete rounds count for the final score.
Equipment: jump rope, bench or box, timer
Exercises:
Jump rope 50 rotations
10 Rotational push ups
10 Box jumps (or squat jumps)
Rules of the test:
Campers will start the test with 50 jump rope rotations, followed by 10 rotational push ups, 10 box jumps. They will repeat this circuit in AMRAP style for 12 minutes. Record the total number of rounds completed in the time allotted. Encourage campers to beat their score each time they try this.
Training Variation:
Do a timed set of 40/10 using the same exercises. Do four rounds of the circuit.
Challenge Workout #13 Skip Push Jump – AMRAP Template
Record total rounds and any modifications.
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Name
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Test 1
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Modification
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Test 2
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Modification
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Workout #15 100 Reps of Hell Challenge
AMRAP set:Count the total rounds completed in 12 minutes. Partial rounds will not be counted, only complete rounds count for the final score.
Equipment: timer, DB’s, jump rope
Exercises:
10 burpees
10 renegade row push ups
10 mountain climbers (per leg)
10 DB walking lunges (per leg)
10 DB squats
50 skips
Rules of the test:
Campers will choose and record a DB weight that they can use for the renegade push ups, walking lunges and squats.
Repeat the round as many times as possible using the same DB’s in 12 minutes, resting as little time as possible.
Campers record only complete rounds.
Training Variation:
Do timed sets of the above exercises, 30/05 for five rounds.
Challenge Workout #15 100 Reps Of Hell – AMRAP Template
Record total rounds and any modifications.
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Name
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Renegade row weight
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Walking lunges
weight
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Squat
weight
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Test 1
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Modification
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Name
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Renegade row weight
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Walking lunges
weight
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Squat
weight
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Test 2
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Modification
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You might want check out Shawna’s Challenge Workouts: Boot Camp Edition™ program
I think you and your clients are really going to like this 🙂
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