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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.

Instructions

Challenges may consist of completing a certain number of reps, rounds, distance, speed or load, a certain number of reps, rounds, distance, speed or load in a certain amount of time or training for a certain period of time.

CYBBC Challenges are modeled after biathlons and triathlons in which you have either 2 legs (swim & bike, swim & run or bike & run) or 3 legs (swim, bike & run) respectively with timed transitions in b/w each leg.

There can be team, partner and individual challenges.  A team challenge requires all of the teammates to work together to beat the challenge.  More fit team members are usually asked to do more work to help the less fit team members.  A team challenge is extremely fun, rewarding and difficult and develops camaraderie amongst participants as you support and encourage one another while training alongside one another.

A partner challenge is where 2-3 partners work together to beat the challenge.  Sometimes partners train at the same time, sometimes one partner works while the other rests and/or counts.  At all times both partners are encouraging and supporting one another.

An individual challenge means you train by yourself and work to beat the challenge.  A unique aspect of an individual challenge is once you’re done, you’re done and you don’t have to keep training whereas in partner challenges or team challenges you keep training until your partner(s) or team complete the challenge.  Individual challenges are great for travel or at home workouts and for those who get a tremendous sense of accomplishment by beating the challenge and are motivated by the potential to finish early.

Reps based challenges require you to complete a certain number of reps in a certain amount of time.  You can go in any exercise order and do any amount of reps per set that you choose.  This is great for when you have strong exercises and weak exercises.

Weak exercises should be done 1st while your freshest and strong exercises towards the end of your order.

Rest periods can be taken at any time.  If you need to rest, use the bathroom or have a sip of water, take it.  Do your best to train continuously without rest as this gives you a better chance of beating the challenge, but know you can rest at anytime.

Hoo-Rahs!  When you finish the challenge shout out a loud “Hoo-Rah!” to let everyone including yourself know you finished the challenge.  If you beat the challenge, let out another Hoo-Rah!  Each time you finish all the reps for an exercise in a reps based challenge, say “Hoo-Rah!”  Each time you finish a leg in the challenge, say “Hoo-Rah!”.

Round based challenges must be completed in order and all reps for an exercise must be completed before moving on to the next exercise.  A 6 rounds + 3 exercise description of a challenge means your goal is to complete 6 rounds and the 1st 3 exercises and all reps associated with those exercises in the next round.

Recording data is helpful for you to keep track of how many reps, rounds, distance, speed or time you’ve completed.  You must keep track of the time in which you complete a leg of your CYBBC challenges as well as the time you finish and/or beat the challenge.  Once you complete a leg of a challenge and record your time, immediately move on to the next challenge.

Exercise Order means the order in which you are supposed to do the exercises.  For example, A1 mean’s do this exercise first.  A2 means’ do this exercise second.  A3 means, do this exercise 3rd, … B1 means do this exercise after completing all reps, rounds or time for “A1, A2, A3…”exercises in previous circuit.

When an exercise is to be held for time and if you don’t have access to a chrono timer, keep track by counting “Mississippi’s”.

A round = 1 circuit of a certain number of exercises.  Example:  A1, A2, A3…A7 are the exercises in a circuit.  Complete all reps for each respective exercise from A1-A7 in the circuit = 1 round.

When you finish a challenge, post your results in the comments section of the challenge page.  Post your results here:  bootcampboston.com/challenge-week-phase-8-2011/

Warm Up

Foam Roll 5min (10:5; aim for 5-10 rolls)

Foam Roll Upper to Lower Back

Foam Roll Thoracic Extension

Foam Roll 1-Arm Lat, R/L

Foam Roll Piriformis, R/L

Foam Roll 1-Leg Hamstring, R/L

Foam Roll 1-Leg Calf, R/L

Foam Roll 1-Arm Pec, R/L

Foam Roll Bent-Knee Adductor, R/L

Foam Roll Hip Flexor / Quad,R/L

Foam Roll TFL, R/L

Foam Roll IT-Band, R/L

Movement Prep 5min (50:10)

  1. Side-Lying Thoracic Extension w/ Rotation x8e
  2. Deep Squat x8
  3. Inverted Hamstring to T-Raise x4e
  4. Long Inchworm x4
  5. 5. High Knee Hug to Forward Lunge to Overhead Reach x4e

Workouts

Challenge Day #1 (W-A) – complete all challenges in 40min or less.



Foam Roll (5min): see above for individual exercises

Movement Prep Series:  see above for individual exercises

Strength Circuit:  Challenge is 770 rounds in 20min or less.

1-Leg Squat x26/leg

DB Push Up Rows x54

2-Leg Hurdle Jumps x54

Incline Push Up 1.5’s x54

Body Saw x54

Jumping Jacks x500

Fighting Finisher: Challenge is 1 round in 5min.  Alternate b/w L & R columns.

B1.  1-2 Combos (Jab, Cross) x15 B2. Bent-Over Y’s x 8
B3.  1-2-3 Combos (Jab, Cross, Hook) x15 B4. Bent-Over T’s x8
B5.  1-2-3-4 Combos (Jab, Cross, Hook, Upper Cut) x15 B6. Bent-Over W’s x8
B7.  1-2-3-4-Burpee Combos (Jab, Cross, Hook, Upper, Burpee) x15 B8. Bent-Over L’s x8
B9.  Flying Elbows (back, front, down, up) x15 (1-side / 1 rep) B10. Bent-Over I’s x 8

Zig Zag Conditioning: challenge is 70 sprints in 15min or less of 10 cones,~1yd apart.

or

Alternative:  Band Diag Raises x56 reps / side in 15min or less

Static Stretch W-A Series (5min) – 15:5

Superband 1-Leg Hamstring Pull, R/L

SB 1-Leg Adductor Pull, R/L

SB 1-Leg Hip Crossover Pull, R/L

SB Side-Lying Quad Pull, R/L

½ Kneeling Triceps Pull, R/L

1-Arm Chest Push, R/L

1-Arm Lat Pull, R/L

Behind Back Overhead Shoulder Reach

Challenge Day #2 (W-B) – complete all challenges in 40min or less.

Foam Roll (5min): see above for individual exercises

Movement Prep Series:  see above for individual exercises

Strength Circuit:  challenge is 6 rounds + 3 exercises in 20min or less.

Resistance Band Face Pulls x10

DB Sumo Dead Lift Jumps x10

Band Resisted Anti-Diagonal Flexion Press x10

Band Resisted Side Plank w/ Hip Abduction x10sec, *seconds, not reps (1side/round)

Band Resisted 1-Leg Stiff Leg Dead Lift x10 (1side/round)

Band Resisted 311 Push Ups x10

Core Finisherchallenge is 4 rounds in 5min or less.

DB Squat to High Pull x 3 Side Plank x 10sec (1side/round)
DB Swings x 3 Plank x10sec
DB Burpees x3 Backside Bridge x10sec

Volleyball Conditioning: challenge is 4 rounds in 15min or less.

Forward Rolls x4

Fwd & Bwd Dirt Digs x 10

Ankle Jumps @ Wall x 20

3-Way Lunge to “Dig” x 6/side

Burpee Jumps x 7

Power Skips x 10

Static Stretch W-B Series (5min) – 25:5

Push Up Calf, R / L

Split Adductor Mobes, R / L

Side-Lying Thoracic Hold, R/L

Seated Piriformis @ Wall, R/L

½ Kneel Quad + Hip Flexor Push @ Wall, R/L

Challenge Day #3 (W-C) – complete all challenges in 40min or less.

Foam Roll (5min): see above for individual exercises

Movement Prep Series:  see above for individual exercises

Strength Circuit: challenge is 4 rounds in 20min or less.

Plank Towel Fly’s x22

Turkish Get Ups x6

DB Step Ups x10

Bent-Over Alternate DB Rows x25

Butt Finisher: challenge is 112 swings in 5min or less.

DB Swings x112 *choose DB’s that are safe, yet challenging

Speed Training Interval Conditioning: Challenge is 12 rounds in 15min or less.

Gears (6 speeds):  1st gear, 3rd gear, 2nd gear, 4th gear, 5th gear x12

Or

Alternate Band Punching:  15reps, rest 30sec, repeat for 15 min.

Or

1-Mile Run in 10min or less.

Static Stretch W-C Series (5min) – 15:5

Forward Bend,

Deep Squat

Deep Squat R/L Arm to Sky

Stride Back R/L

Stride Back w/ T-Spine Rotation Raise R/L

½ Kneeling Tricep Pull, R/L

Childs Pose C/R/L

Seated Shoulder Sit & Reach

Supine on Roller, “W” Pec Stretch

Challenge Day #4 (W-D) – complete all challenges in 20min or less.

Foam Roll (5min): see above for individual exercises

Movement Prep Series:  see above for individual exercises

Strength Circuit: challenge is 6 rounds + 3 exercises in 20min or less.

Push Up T x 10 *10 total Push Ups, not  10 “T’s”

Split Squat 1-Arm Band Pull x 10 *1-side / round; **split squat, not ½ kneel

Resistance Band Face Pulls x 10

Close Grip Push Ups x 10

Body Saw x 10

Jumping Jacks x 20

Static Stretch W-D Series (5min) – 15:5

Superband 1-Leg Hamstring Pull, R/L

SB 1-Leg Adductor Pull, R/L

SB 1-Leg Hip Crossover Pull, R/L

SB Side-Lying Quad Pull, R/L

½ Kneeling Triceps Pull, R/L

1-Arm Chest Push, R/L

1-Arm Lat Pull, R/L

Behind Back Overhead Shoulder Reach

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