BOOTCAMP "Tag! You're It!"

The following format suits a 45 minutes class. (They will have worked to failure by :45)

Warm-up:

• Sprint-shuffle progression
• Students lined up on basketball court sideline, individually.
• Coach (instructor) stands half the distance between sidelines.
• On the whistle:
• 50% jog-to-coach, pivot to 50% shuffle to opposite sideline.
• Return at 50%
• Repeat both lengths at 50%
• Two rounds 60% jog
• Two rounds 70% jog
• Two rounds 80% jog-sprint
• Two rounds 90% sprint
• Two rounds 100% max-sprint

Partners (P): shuffle tag

• P1: 10 foot length shuffle between cones, or markers (no crossover feet)
• For :30 (second) interval
• P2: Resting (beginner) -or- pushups (intermediate) -or- burpee (advanced)
• Switch at :30
• Repeat for 5 rounds

Partners (P): resistance tag

• P1: resistance band around waist
• P2: resistance band resting around shoulder
• START: P1-P2 standing on basketball court endline
• P2: holding P1 band from behind P1
• P1: begins court-length high knee sprint to opposite endline
• P2: resists sprint, by grabbing resistance band, acting as "deadweight" with wide-stance resistance-run.
• P1 and P2 switch roles at endline, without break
• P2 now leads P1 back to Starting line...
• Repeat this for 4:00 interval - have teams compete for the number of lengths successfully completed.

Partners (P): lunge tag

• Start: Using a basketball court perimeter for your lines...
• P1: begins a walking (bodyweight only) lunge along court line
• P2: begins a sprint along entire court perimeter to return and tag P1.
• P2: then picks up the lunges where P1 left off
• P1: then begins the sprint for the next tag
• Partners repeat tag sequence until the team has completely lunged the perimeter of the basketball court, ending where they began.

Individual stations for remaining tasks:

Equipment:
1) weighted bar (female @ 45 pounds, male @ 60-80 pounds)
2) plyo box (18 - 24 inchdes)
3) an "I can do this" attitude!

Circuit is as follows:

• Students will complete three sequential rounds of
• 1) Thrusters! Using weighted bar as a front squat - to a push press
• Criteria: squat must make 90 degree hip flexion to count, and elbows locked overhead
• 2) Box jumps! Double-foot up - double-foot down (avoid step down)
• Criteria: Box jumps must be in minimum groups of 5 (no single jumps)
• 3) Burpees!
• Criteria: Chest-to-floor, then rising to a jump (both feet off floor), with hands overhead (no jump - no overhead = no count!)

• Complete 3 rounds of circuit tasks in 21 reps - 15 reps - 9 reps
• So, 21 thrusters - 21 box jumps - 21 burpees (then repeat for 15-9)
• There is NO REST! Intensity is the premise of this workout.
• Students are individually going for TIME! Mark it, then remind them of the time to beat next time you whip out this workout. It's "very bootcamp."

CRITERIA-FAULT! If there is a break in the task criteria, tell them "NO" on that rep - they must complete 21-15-9 "Good Reps" to successfully conquer circuit. So, faulty reps will add time.

It's a tough one, but your advanced Bootcampers will love it.

TIME WINDOW: If time allows, finish with abs-plank variations. These will be tough, because they involve the shoulders, already spent.

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