2017, CYBBC, P7, Challenge Week

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.



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 In Class 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!”.



Rounds based challenges must be completed in order and all reps for an exercise must be completed before moving on to the next exercise.  A6 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 our facebook page 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-Arm Pec, R/L
Foam Roll Thoracic Extension Foam Roll Bent-Knee Adductor, R/L
Foam Roll 1-Arm Lat, R/L Foam Roll Hip Flexor / Quad, R/L
Foam Roll Piriformis, R/L Foam Roll TFL, R/L
Foam Roll 1-Leg Hamstring, R/L Foam Roll IT-Band, R/L
Foam Roll 1-Leg Calf, R/L



Static Stretch (3min)

CW#1 – Bands (15:5) CW#2 – Wall (25:5) CW#3:  Mat+Roller (15:5)
1.   SB Ham – R/L

2.   SB Add Pull – R/L

3.   SB Hip Cross – R/L

4.   SB Quad Pull – R/L

5.   HK Triceps -R/L

1.   Split Adductor – R/L

2.   T-Spine Rotation – R/L

3.   Prone Glute Push -R/L

1.   Forward Bend

2.   Deep Squat

3.   DS R/L Reach

4.   Stride Back, R/L

5.   T-Spine Rot, R/L

6.   HK Triceps – R/L



P7, W-A, Warm Up for CW# 2 P7, W-B, Warm Up for CW#1&3
1.   Side Lying Thoracic Rolls. x10e 1.   Supine Floor Slides x10
2.   Band Leg Lower x8e 2.   Band Leg Lower x8e
3.   1-Leg Psoas Bridge x3 breaths (3:6) 3.   1-Leg Psoas Bridge x3 breaths (3:6)
4.   Band Sho Ext. Rot @ 90 Deg x8e 4.   ½ Kneel 3-Way Flat Ankle Mobes x5e
5.   Mini Band Hip Rotation & Squat x8e 5.   Facing Wall Slides x10
6.   Incline Ankle Mobes x8e 6.   Lateral Mini Band Walks (ankle) x10e
7.   High Knee Ankling x8e 7.   High Knee Ankling x8e
8.   Lateral Crossover Toe Touch x2c 8.   Lateral Deep Squat x4e
9.   Bear Crawl – Fwd & Bwd 2x2e 9.  Inchworm x6
10.  Quad Pull Lunge, 1-Arm Reach x4e 10.  Bwd Inv Hamstring to Y-Reach x4e




Challenge Workout #1 (W-B) – Individual (M-S):  max Sets in 20min. 


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

Movement Prep Series:  see above for individual exercises


Strength: complete max Sets in 20min (G=28); 20-40%BW.


A1.  DB Hang Jump Shrug – Palms Neutral x6 5min (4:1),

Max Sets, G=12

A2.  DB Hang Clean Pull – Palms Neutral x6
A3.  DB Hang Power Clean x6
A4.  DB Front Squat x6
A5.  Wrist Flexor Mobes x8
A6.  Tall Kneel Neck Mobes x4e
B1.  2-DB SLDL R+L x8e 7.5min (6.5:1),

Max Sets, G=8

B2.  DB Reverse Crunch to Dead Bug x5e
D1.  DB Straight Arm Pullovers x8 7.5min (6.5:1),

Max Sets, G=8

D2.  Pike Push Ups + Floor Slide x6+8


*Coach Mike Finished w/ 31 Sets


Cool Down (mats & band):  2min (15:5)
1-Arm Chest Push, R/L

1-Arm Lat Pull, R/L

Behind Back Overhead Shoulder Reach



Challenge Workout #2 (W-A) – Individual (M-S)complete 6 Rounds AFAP


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

Movement Prep Series:  see above for individual exercises


Strength:  complete 6 Rounds AFAP (G=<30min), 20-40%BW.


A1.  DB Hang Jump Shrug – Palms Down x6 2 Rounds AFAP
A2.  DB Hang High Pull – Palms Down x6
A3.  DB RDL Muscle Curl – Neutral to Palms Up x6
A4.  DB RDL – Palms Down x6
A5.  Quadruped Wrist Flexor Mobes x8
A6.  Tall Kneel Neck Mobes w/ Hands Behind Back x4e
B1.  DB 1-Leg Squat x6e 4 Rounds AFAP
B2.  Straight Leg Sit Ups – Hands @ Side x8
B3.  Bent-Over Band Rows x8
B4.  Incline 1-Arm Push Ups x6e


*Coach Mike finished in 23:25


Cool Down – (mats & wall):  5min (25:5)

Push Up Calf, R / L

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



Challenge Workout #3 – (W-B) – Individual (M-S):  complete 7courses, AFAP.


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

Movement Prep Series:  see above for individual exercises


Strength:  complete 7 Course Workout & post Complex Finish Time (G=<5min); 20-40%BW.


Course 1:  Core & Cuffs Aka Cocktails and Appetizers

A1.  High Plank T’s x5e 5min (4:1), 15:5,

4rd, 12 sets, max reps


A2.  Half Kneel Mini & Super Band ER @ 90o x10e

Course 2:  Guts & Butts Aka Soup

B1.  Alt. Spider March x8e 5min (3.75:1.25), 15:10,

3rd, 9 sets, max reps

B2.  1-Leg HF Psoas Bridge x8e


Course 3:  Stability & Power Aka Salad

C1.  Quadruped Opposites x8e 5min (3.75:1.25), 15:10,

3rd, 9sets, max reps

C2.  Squat Jump – Continuous x5


Course 4Sexy Traps & Six Packs Aka Entrée #1 – Seafood

D1.  Straight Arm Band Pull Apart’s x8 5min (4:1), 20:10

 4rd, 8 sets, max reps

D2.  Straight Leg Sit Ups x8


Course 5:  Show Muscles & Go Muscles Aka Entrée #2 – Chicken

E1.  DB Reverse Crunch to Dead Bug x5e 5min (3.75:1.25), 15:10,

3rd, 9 sets, max reps

E2.  2-DB SLDL 8e


Course 6:  Go Muscles & Show Muscles Aka Entrée #3 – Meat

F1.  DB SA Pullovers to Close Grip Press x8 5min (3.75:1.25), 15:10,

3rd, 9 sets, max reps

F2.  Pike Push Ups + Floor Slides x6+8


Course 7:  Are you kidding me finisher Aka Dessert aka you probably should have passed

G1-G6.  DB Complex Finish 2rds AFAP (G=<5min)


G1.  DB Hang Jump Shrug – Palms Down x6 Finish 2rds AFAP (G=5min)
G2.  DB Hang High Pull – Palms Down x6
G3.  DB RDL Muscle Curl x6
G4.  DB RDL x6
G5.  Quadruped Wrist Flexor Mobes x8
G6.  TK, Hands Behind Back Neck Mobes x4e


*Coach Mike Finished in 4:18


Cool Down (mat & roller) = 5min (15:5)


Childs Pose C/R/L

Seated Shoulder Sit & Reach

Supine on Roller, “W” Pec Stretch

About the Author
is the owner and founder of Athletes by Alves a performance training company and co-owner of Change Your Body Boot Camps a full service lifestyle transformation program. He is a Licensed and Certified Athletic Trainer with the Prestigious National Athletic Trainers Association and a Certified Strength and Conditioning Specialist with the World Renowned National Strength and Conditioning Association. As a coach and trainer he has helped thousands of people return to health, improve their shape and achieve personal bests through performance training.

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