2011, Phase 6 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
15 Round Strength, 192 Line Tennis Conditioning Challenges (40min)
Individual Goal: Complete All Challenges in 40 minutes or less.
This is modeled after a biathlon. Biathlons have 2legs (swim & bike, swim & run or bike and run), f/b timed transitions b/w legs.
Workout A, 15 Round Strength (20min)
Individual Goal: complete 15 rounds (8 rounds in circuit #1, 7 rounds in circuit #2)
A1. Band Vertical Push Progressions: 1-Band, 2-Bands, 2-Band + Curl+Press x 10
A2. TRX Anti-Rotation Press Progressions or Band Rot: Anti-Rotation Press, Press w/ Rotation, Reach Back Rot, x10 (1side/round)
A3. DB Lunge to Reach Progressions: Reverse, Fwd, Walking x 10 (1side/round)
B1. Push Up Row Progressions: BW Knees, BW Feet, DB Knees, DB Feet, Push Up+DB Feet, x10,
B2. Sumo Dead Lift: Frog Squat, DB Sumo Dead Lift, DB Sumo Dead Lift-to Biceps Curl x10
B3. DB Burpees Progressions: bodyweight, DB walkout, DB jump-out x10
Keep track of how many rounds you completed.
If you complete all reps associated with exercises 1 and 2, but not all 3, you get 0.33 for each exercise completed towards your round total or a score of 0.67.
Complete max rounds in 10 minutes.
Individual Goal: 8 rounds (circuit #1) + 7 rounds (circuit #2) = 15 total rounds.
When finished record your time. Immediately move on to circuit #2.
192 Rep Tennis Conditioning (20min)
Individual Goal: complete 192 reps
C1. Forward & Backward Run x 48 lines
C2. Turn & Run x 48 lines
C3. Cariocca Run x 48 lines
C4. Shuttle Run x 48 lines
Draw two lines 6 yards or 18 feet 10 inches apart or on a basketball court go endline to free throw line.
Run from 1-line to the next. Each time you reach a line it equals 1 rep. There and back equals 2 reps or 2 lines.
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-6-2011/
YOU WILL FINISH AS EVERYONE FINISHES. No matter how long it takes. Keep going!
| Team | Challenge | #People | X | Reps / Rounds / Straws | = | Team Goal Reps / Rounds / Lines / Straw Drops | Team Goal Reps / Rounds / Lines / Straw Drops | +/-Differential | +/- Per Person |
| 9am | Strength | X | 15 | = | |||||
| Conditioning | X | 192 | = | ||||||
| 6:30pm | Strength | X | 15 | = | |||||
| Conditioning | X | 192 | = | ||||||
| 6am | Strength | X | 15 | = | |||||
| Conditioning | X | 192 | = | ||||||
| 9am
Strength: Total: Conditioning: Total: |
6:30pm
Strength: Total: Conditioning: Total: |
6am
Strength: Total: Conditioning: Total: |
Challenge Day #2: Individual
360 Rep Strength, 2 Round Shoulder and 11 / 8 / 7 / 4 Base Running 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, 360 Rep Strength (20min)
Individual Goal: complete 360 Reps
A1. Band Resisted 1-Leg Bridge w/ Hip Abduction: hands on floor, hands in air, band resisted x 45each
A2. TRX Vertical Pull Progression or Band Face Pulls: squatting, piked, chin ups
A3. Towel Spiderman Push Ups: 1-leg/1-arm, 1-leg/1-arm push up, alt 1-leg/1-arm push up x45 each
A4. Towel Pike: Knee Tuck, Pike, Pike + Push Up
Go in any order and do any rep denomination you choose.
You do not have to finish all reps before moving on to next ex.
Keep track of reps completed.
Aim to finish around 20 minutes or less.
When finished record your time.
Immediately move on to the next challenge.
2 Round YTWLI Shoulder Finisher from Plank (5min)
Individual goal: complete 2 round (a round = 1 circuit)
Use 121 tempo. 1 count up, 2 count hold, 1 count down.
B1. Bent-Over Y’s from Plank x 10 reps
B2. Bent-Over T’s from Plank x 10 reps
B3. Bent-Over W’s from Plank x 10 reps
B4. Bent-Over L’s from Plank x 10 reps
B5. Bent-Over I’s from Plank x 10 reps
If needed rest for 5-10 seconds after each exercise.
Aim to finish 2 rounds in 5 minutes.
Each exercise of 10 reps = 0.2.
Complete 2 rounds + 1 exercise you get 2.2. 2 rds+2ex =2.4, 2rds+3ex=2.6…
When finished record your time.
Immediately move on to the next challenge.
11, 8, 7 and 4 Base Running Conditioning or 255 DB Swing Conditioning (15min)
Individual Goal: complete 11 singles (90 ft), 8 doubles (180ft), 7 triples (270 ft), 4 homeruns (360 ft) for 64 total bases
C1. 11 Singles = home to 1st or 90 foot sprint, or end line to endline.
C2. 8 Doubles= home to 2nd or 180 foot sprint or endline to endline to side line.
C3. 7 Triples = home to 3rd or 270 foot sprint or endline to endline to side line to endline to endline.
Doing all exercises & associated reps in circuit equals 64 total bases.
Aim to finish around 15 minutes or less. When finished record your time.
OR
255 Rep DB Swing Conditioning (15min)
Individual Goal: 255 reps DB Swings
Aim to finish around 15 minutes or less.
D1. DB Swings Progressions: 2-arm/1-DB, 1-arm/1-DB, 2-DB’s x 300 reps
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-6-2011/
YOU WILL FINISH AS EVERYONE FINISHES. No matter how long it takes. Keep going!
| Team | Challenge | #People | X | Reps / Rounds / Straws | = | Team Goal Reps / Rounds / Lines / Straw Drops | Team Goal Reps / Rounds / Lines / Straw Drops | +/-Differential | +/- Per Person |
| 6am | Strength | X | 360 | = | |||||
| Finisher | X | 2 | = | ||||||
| Conditioning | X | 64/255 | = | ||||||
| 9am | Strength | X | 360 | = | |||||
| Finisher | X | 2 | = | ||||||
| Conditioning | X | 64/255 | = | ||||||
| 6:30pm | Strength | X | 360 | = | |||||
| Finisher | X | 2 | = | ||||||
| Conditioning | X | 64/255 | = | ||||||
| 6am
Strength: Total: Finisher: Total: Conditioning: Total: |
9am
Strength: Total: Finisher: Total: Conditioning: Total: |
6:30pm
Strength: Total: Finisher: Total: Conditioning: Total: |
Challenge Day #3: Individual
352 Rep Strength and 16 Round Band Conditioning Challenges (35-40min)
Individual Goal: Complete All Challenges in 30 minutes or less if by self or 40min or less with partner.
This is modeled after a biathlon. Biathlons have 2legs (swim & bike, swim & run or bike and run), f/b timed transitions b/w legs.
Workout C, 352 Rep Strength (20min)
Individual Goal: complete 352 Reps, complete all reps in A circuit before moving on to B circuit. Repeat for B circuit, then C & D.
A1. TRX Inverted Row Regressions or Seated Band Row Progressions: wide, narrow, 1-leg x 44
A2. Push Up Progressions: Regular, Speed or Band Resisted x 44
B1: Lateral Jump Progressions: 1-leg Lateral Hop, Lateral Split Jump, Lateral Scissor Jump x 44/side
C1: Side Plank w/ Hip Abduction Slide Progressions: knee + forearm (f), foot + f, foot + hand x44/side
D1: DB Lateral Lunge to Reach Progressions: bodyweight, 1-DB, 2-DB’s x 44 / side
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.
8 Round Band Conditioning Relay Challenge (15min/person or 20min/pair)
Individual Goal: 8 max effort rounds;
1 round = 1 circuit (B1, B2, B3, B4 & B5)
B1. Band Traversing High Knee Run, x40 turnovers in place or 40 turnovers traversing 50ft / person
B2. Band Lateral Shuffle Right, x 20sec in place max effort or 50ft traversing max effort / person
B3. Band Lateral Shuffle Left, 20 sec in place max effort or 50ft traversing max effort / person
B4. Band Backwards Run, 20 sec in place max effort or 50ft traversing max effort / person
B5. Band Fireman’s Pull alternative: Backwards Run, Pull & Row, 20 sec in place max effort or 50ft traversing max effort / person
Aim to finish around 15 minutes or less if individual, 20min if pair. When finished record your time.
When you beat the 35-40 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-6-2011/
YOU WILL FINISH AS EVERYONE FINISHES. No matter how long it takes. Keep going!
| Team | Challenge | #People | X | Reps / Rounds / Straws | = | Team Goal Reps / Rounds / Lines / Straw Drops | Team Goal Reps / Rounds / Lines / Straw Drops | +/-Differential | +/- Per Person |
| 9am | Strength | X | 352 | = | |||||
| Conditioning | X | 8 | = | ||||||
| 6:30pm | Strength | X | 352 | = | |||||
| Conditioning | X | 8 | = | ||||||
| 6am | Strength | X | 352 | = | |||||
| Conditioning | X | 8 | = | ||||||
| 9am
Strength: Total: Conditioning: Total: |
6:30pm
Strength: Total: Conditioning: Total: |
6am
Strength: Total: Conditioning: Total: |
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