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2011, Phase 3 Challenge Week

3 Individual Challenges

Disclaimer:  Use your best judgment during these workouts.  Go at your own pace.  If you need to rest, take a break or drink water, do it.  It’s o.k.  Remember form is always first.  Do not sacrifice form for speed.  These challenges are not that important, your long term health & safety is.  These are fun & challenging workouts that you’ve been prepared for over the last few weeks and are designed to yield maximum results in short periods of time if you’re following the nutrition & cardio plan.  You may need additional caloric consumption, water, stretching/rolling, naps and/or rest on these days.  Take it, its o.k.

Challenge Day #1:  Individual

400 Rep Strength, 5 Round Pyramid Finisher & 7 Round Suicide Conditioning Challenges (35min)

Individual Goal:  Complete All Challenges in 35 minutes or less.

This is modeled after a triathlon.  Triathlons have 3 legs (swim, bike & run), f/b timed transitions b/w each leg.

Workout A, 400 Rep Strength (20min)

Individual Goal:  complete 400 reps;

A1.  DB Burpees:  BW Walkout, DB Walkout, DB Jump-out x 80

A2.  DB Ping Pong Push Ups:  Kneeling, Feet, 1-Leg, x80

A3.  Body Saw:  Forearms + Knees, Forearms + Feet, Hands + Feet x 80

A4.  Single Leg Dead Lift (SLDL) w/ Contralateral Knee Bend:  BW, 1-DB, 2-DB x 40each

A5.  1-Point DB Rows:  BW, 1-DB, 2-DB x 40 each

Go in any order and do any rep denomination you choose.  Keep track of how many reps you’ve completed.

Aim to finish around 20 minutes or less.  When finished record your time.

Immediately move on to the next challenge.



5 Round, Ascending Constant Pyramid Finisher  (5min)

Individual Goal: complete 14 rounds, 1 Round = 1 rep of each Burpee level

B1.  TRX Rollout (long) or Push Up Position to Long Arm Walkout & Back x 3, 6, 9, 12 then 15

B2.  Wall Slides (3,6,9,12,15), Gymnastic Bridges (2,4,6,8,10) or Wall Walks x 1,2,3,4,5

B3.  Forward & Backward Jumps x 10 each

*the long arm walkout & back is like an inchworm, except your legs don’t move.

Doing all exercises & associated reps in circuit equals 1 round.  Complete 5 rounds.

(e.g.  Rd 1 = 3 TRX Rollouts, (3 Wall Slides or 2 Gymnastic Bridges or 1 Wall Walk) and 10 jumps

Rd 2= 6 TRX Rollouts, 6 WS’s or 4 GB’s or 2 WW’s and 10 Jumps, Rd 3 = 9 TRX Rollouts, 9WS’s or 6 GB’s or 3 WW’s and 10 Jumps…)

Aim to finish around 5 minutes or less.  When finished record your time.

Immediately move on to the next challenge.

7 Round Suicide Shuttle Run  or 1-Mile Run Conditioning (10min)

Individual Goal:  complete 7 Rounds

C1.  R1:  (1,2,3,4), R2:  (4,3,2,1), R3:  (1,2,3,4,4,3,2,1), R4:  (4,3,2,1,1,2,3,4), R5:  (1,2,3,3,2,1), R6:  (2,1,1,2), R7:  (1,1)

Measure the following:

1 = End line to Free Throw Line back to End line; distance = 19 feet x 2 or 38 feet.

2= End line to Free Throw Line Back to End Line; distance = 42 feet x 2 or 84 feet

3 = End line to Opposite Free Throw Back to End Line; distance = 65 feet x 2 or 130 feet

4 = End line to End Line and Back to End Line; distance = 84 feet x 2 or 168 feet

Doing all exercises & associated reps in circuit equals 1 round.

Aim to finish around 10 minutes or less.  When finished record your time.



OR




1-Mile Run (10min)

Individual Goal:  run/jog/walk 1-mile in the shortest time possible

Aim to finish around 10 minutes or less.

C2.  1-Mile Run (walk, jog, run)walk) x 1

When finished, record your time.

When you beat the 40 min Individual Time Challenge, let out a hoo-rah!

Move on to the cool down stretch.

Post your times on bootcampboston.com/ challenge-week-phase-3-2011/

YOU WILL FINISH AS EVERYONE FINISHES.  No matter how long it takes.  Keep going!

Challenge Day #2:  Individual

4 Round Strength, 3 Round Super Legs Finisher and 144 Rep Lateral Shuffle w/ Burpee Conditioning Challenges (40min)

Individual Goal:  Complete All Challenges in 40 minutes or less.

This is modeled after a triathlon.  Triathlons have 3 legs (swim, bike & run), f/b timed transitions b/w each leg.

Workout B, 4 Round Strength (20min)

Individual Goal:  complete 4 rounds

A1.  Side Plank Band Neutral Grip Press:  i/ii/iii, Reaching, Reaching w/ Rotation x 17 reps

A2.  Side Plank Band Press Hold x 38 Mississippi’s

A3.  Close Grip Push Up:  Hold, Push Up, 1-Leg Push Up x 17 reps or 38 Mississippi’s

A4.  Side Plank Band Neutral Grip Row:  i/ii/iii, Reaching, Reaching w/ Rotation x 17 reps

A5.  Side Plank Band Neutral Grip Row Hold:  x 38 Mississippi’s

A6.  1-Extremity Backside Bridge:  bent knee, straight legs (SL), forearms/SL x 38 Mississippi’s

A7.  3-Way Jumping Jacks:  frog squat, regular, 360 degree, x 90 jacks

Do 1 side per round;

Doing all exercises & associated reps in circuit equals 1 round.

Keep track of how many rounds you’ve completed.

Aim to finish around 20 minutes or less.

When finished record your time.

Immediately move on to the next challenge.

3 Round Super Legs Finisher (5min)

Individual Goal: complete 3 rounds

Aim to finish around 5 minutes or less.

B1.  Lateral Lunge to Drop Lunge x 5e pattern/side

B2.  Forward & Backward Lunge x 5e pattern/side

B3.  TRX Squat (mid length) or Body Weight Squat:  wide, narrow, jump or HIF, HBH, HOH x 10

Doing all exercises & associated reps in circuit equals 1 round.  Complete 3 rounds.

Keep track of how many rounds you’ve completed.

When finished record your time.

Immediately move on to the next challenge.

144 Rep Lateral Shuffles w/ Burpees (Basketball Slides) Conditioning (15min)

Individual Goal:  complete 144 Lateral Shuffles w/ Burpees (rookies no Burpees)

Aim to finish around 15 minutes or less.

Measure a 12 foot distance.

C1. Lateral Shuffle w/ Burpees (12 Feet)

When finished record your time.

When you beat the 40 min Individual Time Challenge, let out a hoo-rah!

Move on to the cool down stretch.

Post your times on bootcampboston.com/ challenge-week-phase-3-2011/

YOU WILL FINISH AS EVERYONE FINISHES.  No matter how long it takes.  Keep going!

Challenge Day #3:  Individual

440-570 Rep Strength, 5 Round Do Anywhere Conditioning Challenges (20min)

Individual Goal:  Complete All Challenges in 35 minutes or less.

This is modeled after a triathlon.  Triathlons have 3 legs (swim, bike & run), f/b timed transitions b/w each leg.



Workout B, 440-570 Rep Strength (20min)

Individual Goal:  complete 440-570 Reps

A1.  TRX Mountain Climber or 2-Towel Slide:  PU Hold, Alt Knee Tuck, Alt Continuous KT x110 each or 240Mississippi’s

A2.  Side Step Up to High Knee to Bicep Curl to Overhead Press:  BW, 1-DB, 2-DB, x55 each

A3.  2-Band Bent-Over Pull down:  palms up, palms down, palms up-palms down x 110 reps

A4.  Foam Roller DB Chest Fly:  fly, alternate, alternate + close grip press x 110 each

Go in any order and do any rep denomination you choose.

You don’t have to finish all reps before moving onto the next exercise.  You can come back.

Keep track of how many reps you’ve completed.

Aim to finish around 20 minutes or less.

When finished record your time.

Immediately move on to the next challenge.


5 Round Do Anywhere Conditioning (20min)

Individual Goal:  complete 3 rounds

C1a.  Right-TRX Sprinters Start:  lunge to high knee with midpoint stop, lunge to high knee continuous, fwd jump to high knee & bwd jump to lunge x 12

OR

C1b.  Right Leg Fwd & Bwd Lunge x 12e

C2a.  Left-TRX Sprinters Start:  lunge to high knee with midpoint stop, lunge to high knee continuous, fwd jump to high knee & bwd jump to lunge x 12

OR

C2b.  Left Leg Fwd & Bwd Lunge x 12e

C3.  Alternating Tripod to Stand w/ Leg Kick x 8

C4.  Push Up Rows x 13each

C5.  Foot Fire (10 taps) w/ Jump Turns & Back (1 jump) x 6

C6.  Fwd & Bwd Lateral Skaters x 4each fwd & 4 each bwd

Doing all exercises & associated reps in circuit equals 1 round.  Complete 5 rounds.

Aim to finish around 20 minutes or less.  When finished record your time.

When you beat the 40 min Individual Time Challenge, let out a hoo-rah!

Move on to the cool down stretch.

Post your times on bootcampboston.com/ challenge-week-phase-3-2011/

YOU WILL FINISH AS EVERYONE FINISHES.  No matter how long it takes.  Keep going!

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