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 to facebook to share with your friends. Post your results here: facebook.com/ChangeYourBodyBootCamps.Newton.Ma
Warm Up
Foam Roll 5min (10:5; aim for 5-10 rolls)
| Foam Roll Upper to Lower Back
Foam Roll 1-Leg Hamstring, R/L Foam Roll Bent-Knee Adductor, R/L |
Movement Prep: 5min (50:10)
- Side-Lying Thoracic Extension w/ Rotation x8e
- ½ Kneeling Hip Flexor Mobes @ Wall x8e
- 1-Leg Bridge x8e
- 3-Way Flat Ankle Mobes x5e
- Deep Squat x8
Workouts
In Class Challenge Workout #1 – W-A (Team) – complete max rounds in 35min or less.
Foam Roll (5min): see above for individual exercises
Movement Prep Series: see above for individual exercises
Strength Circuit: Challenge is Max Rounds in 35min or less. TDBWt=30-50%BW
Rd1. Kneeling Band Pull Aparts x24
Rd2. Quick Feet Line Jumps x3 (6ex x 4landings)
Rd3. R-Leg Pistol Squat x16
Rd4. Lateral Shuffle x24 lengths (cones set 5 yards apart)
Rd5. L-Leg Pistol Squat x16
Rd6. Lateral Shuffle w/ Crossover Step x24 lengths (cones set 5 yards apart)
Rd7. 1-Arm Assisted Towel Push Up x28
Rd8. Turn & Run x32 lengths
Rd9. DB Push Up Rows x16
Rd10. Fwd & Bwd Run x32 lengths
Static Stretch W-B Series (5min) – 25:5
Split Adductor Mobes, R / L
½ Kneel Quad + Hip Flexor Push @ Wall, R/L
In Class Challenge Workout #2 – W-B (Individual) – complete CW#2 in 30min or less.
Foam Roll (5min): see above for individual exercises
Movement Prep Series: see above for individual exercises
Core: challenge is 1 circuit in 5min or less.
A1. 4pt. Stability x15s, 30s, 15s
B1. Hallow Hold x60s
Strength Circuit: challenge is 320 reps in 20min or less. 5-25%BW=TDB Wt
C1. Pull Up w/ Rotation x80
C2. DB Swings to Overhead x80
C3. DB Lateral Lunge to Reach to Overhead Press x80
C4. DB Lateral Lunge to Reach to Overhead Press x80
Band Relay Conditioning: challenge is 2 rounds in 5min or less.
D1. High Knee Runs x80 (1-length), backpedal
D2. Sprint x1-length, backpedal
D3. Bear Crawl to ½ Court then Sprint x1-length, backpedal
D4. Backwards Run x1-length, backpedal
D5. Cariocca-R x1-length, backpedal
D6. Cariocca-L x1-length, backpedal
Static Stretch W-C Series (5min) – 35:5
Stride Back w/ T-Spine Rot. Raise R/L
Supine on Roller, “W” Pec Stretch
Challenge Day #3 (W-A) – complete challenge in 15min or less.
Foam Roll (5min): see above for individual exercises
Movement Prep Series: see above for individual exercises
Strength Circuit: challenge is 3 rounds in 15min or less. TDB Load = 20-40% BW.
A1. R-Leg Squat x8
A2. L-Leg Squat x8
A3. Towel Plyo Push Ups x8
A4. DB Push Up Rows x8
Click here to follow along with challenge workout #3.
Static Stretch W-C Series (5min) – 25:5
Stride Back w/ T-Spine Rot. Raise R/L
Supine on Roller, “W” Pec Stretch
Challenge Day #4 (W-B) – complete challenge in 15min or less.
Foam Roll (5min): see above for individual exercises
Movement Prep Series: see above for individual exercises
Strength Circuit: challenge is 8 rounds in 15min or less. TDB Load = 30-50% BW.
A1. DB Pullovers x4
A2. DB Swings to Overhead x4
A3. DB Lateral Lunge to Reach to Overhead Press x4
A4. DB Lateral Lunge to Reach to Overhead Press x4
Click here to follow along with challenge workout #4.
Static Stretch W-C Series (5min) – 25:5
Stride Back w/ T-Spine Rot. Raise R/L
Supine on Roller, “W” Pec Stretch
Challenge Day #5 (W-A) – complete all challenges in 15min or less.
Foam Roll (5min): see above for individual exercises
Movement Prep Series: see above for individual exercises
Strength Circuit: challenge is 150 reps in 15min or less.
A1. Spider March Kick Thru’s x75
A2. Hands Free Burpee Jumps x75
*do any rep denomination or combination you choose
*this CW and video are being recycled from CD#3, P1, 2013 b/c it’s awesome. J
Click here to follow along with challenge workout #5.
Static Stretch W-C Series (5min) – 25:5
Stride Back w/ T-Spine Rot. Raise R/L
Supine on Roller, “W” Pec Stretch
Challenge Workout #1 – W-A (Team Challenge) – complete max rounds in 35min or less.
Foam Roll (5min): see above for individual exercises
Movement Prep Series: see above for individual exercises
Strength Circuit: Challenge is Max Rounds in 35min or less. TDBWt=30-50%BW
Rd1. Kneeling Band Pull Aparts x24
Rd2. Quick Feet Line Jumps x3 (6ex x 4landings)
Rd3. R-Leg Pistol Squat x16
Rd4. Lateral Shuffle x24 lengths (cones set 5 yards apart)
Rd5. L-Leg Pistol Squat x16
Rd6. Lateral Shuffle w/ Crossover Step x24 lengths (cones set 5 yards apart)
Rd7. 1-Arm Assisted Towel Push Up x28
Rd8. Turn & Run x32 lengths
Rd9. DB Push Up Rows x16
Rd10. Fwd & Bwd Run x32 lengths
Static Stretch W-B Series (5min) – 25:5
Split Adductor Mobes, R / L
½ Kneel Quad + Hip Flexor Push @ Wall, R/L
Challenge Workout #1 – W-A (Team Challenge)
| Team | Challenge | #People | X | Reps / Rounds / Straws | = | Goal Rounds | Actual Rounds | +/-Differential | +/- Per Person |
| 6:30pm | Strength & Conditioning | 13 | X | 20 | = | 260 | 283 | +23 | +1.8 |
| X | = | ||||||||
| X | = | ||||||||
| 6:00am | Strength & Conditioning | 14 | X | 20 | = | 280 | 311 | +31 | +2.2 |
| X | = | ||||||||
| X | = | ||||||||
| 9:00am | Strength & Conditioning | 13 | X | 20 | = | 260 | 301 | +41 | +3.2 |
| X | = | ||||||||
| X | = | ||||||||
6:30pm
|
6:00am
|
9:00am
|
Challenge Workout #2 – W-B (Individual Challenge) – complete CW#2 in 30min or less.
Foam Roll (5min): see above for individual exercises
Movement Prep Series: see above for individual exercises
Core: challenge is 1 circuit in 5min or less.
A1. 4pt. Stability x15s, 30s, 15s
B1. Hallow Hold x60s
Strength Circuit: challenge is 320 reps in 20min or less. 5-25%BW=TDB Wt
C1. Pull Up w/ Rotation x80
C2. DB Swings to Overhead x80
C3. DB Lateral Lunge to Reach to Overhead Press x80
C4. DB Lateral Lunge to Reach to Overhead Press x80
Band Relay Conditioning: challenge is 2 rounds in 5min or less.
D1. High Knee Runs x80 (1-length), backpedal
D2. Sprint x1-length, backpedal
D3. Bear Crawl to ½ Court then Sprint x1-length, backpedal
D4. Backwards Run x1-length, backpedal
D5. Cariocca-R x1-length, backpedal
D6. Cariocca-L x1-length, backpedal
Static Stretch W-C Series (5min) – 35:5
Stride Back w/ T-Spine Rot. Raise R/L
Supine on Roller, “W” Pec Stretch
Challenge Day #2 – W-B (Individual)
| Team | Challenge | #People | X | Goal Time | = | Goal Average Time | Actual Average Time | +/-Differential | +/- Per Person |
| 6:30pm | Core | X | 5:00 | = | 5:00 | ||||
| Strength | X | 20:00 | = | 20:00 | |||||
| Conditioning | X | 5:00 | = | 5:00 | |||||
| 6:00am | Core | 10 | X | 5:00 | = | 5:00 | 5:00 | 0:00 | 0:00 |
| Strength | 10 | X | 20:00 | = | 20:00 | 21:13 | +1:13 | +0.07 | |
| Conditioning | 10 | X | 5:00 | = | 5:00 | 9:25 | +4:25 | +0:26 | |
| 9:00am | Core | 12 | X | 5:00 | = | 5:00 | 5:00 | 0:00 | 0:00 |
| Strength | 12 | X | 20:00 | = | 20:00 | 22:28 | +2:28 | +0:12 | |
| Conditioning | 12 | X | 5:00 | = | 5:00 | 8:49 | +3:49 | +0:19 | |
6am
9am
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