2011, Phase 2 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

372 Rep Strength, 14 Round Burpees Fighting Finisher & 3 Round 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 A, 372 Rep Strength (20min)

Individual Goal: complete 372 reps;

A1. Single Leg Dead Lift w/ Opp. Knee Bend to Biceps Curl (Body Weight, 1-DB, 2-DB) x 36 reps /side

A2. Super Band Bent-Over Pulldowns (palms up, palms down, palms up to palms down) x 106 reps

A3. Pinball Push Ups (knees, feet, 1-leg) x 88 reps

A4. Body Saw (knees, feet, body worm) x 106 reps

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.

14 Round Burpees Fighting Finisher (5min)

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

B1. Burpee

B2. Burpee + Left Jab

B3. Burpee + Left Jab + Right Cross

B4. Burpee + Left Jab + Right Cross + Left Hook

B5. Burpee + Left Jab + Right Cross + Left Hook + Right Upper Cut

*Every time you stand bring hands to face instead of arms overhead like a champion.

Doing all exercises & associated reps in circuit equals 1 round. Complete 14 rounds.

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

Immediately move on to the next challenge.

3 Round Do Anywhere Conditioning (15min)

Individual Goal: complete 3 rounds

C1. Foot Fire x 60 touches each

C2. Cross Body Mountain Climbers x 15/side

C3. Forward Lateral Skaters x 20/side

C4. Alternating Tripod to Stand (touch, 2-hand switch, 1-hand switch), x10

C5. Wall slides, Gymnastic Bridges or Wall Walk x 15, 5 or 2 respectively

C6. Forward & Backward Lunges x 7 reps (1 side per round)

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

Aim to finish around 15 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-2-2011/

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

Challenge Day #2: Individual

5 Round Strength, 21 Round Suicide Shuttle Run Conditioning Challenges (40min)

Individual Goal: Complete All Challenges in 41 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, 5 Round Strength (30min)

Individual Goal: complete 5 rounds

A1. DB Alternating Press (2-leg Arms Overhead, 1-leg front squat grip, 1-leg arms overhead) x13 reps each

A2. Anti-Rotation Holds (quadruped, plank, push up) x 30 Mississippi’s (1 side per round)

A3. Side Step Ups to Biceps Curl (body weight, 1-DB, 2-DB) x 13 reps (1 side per round)

A4. Free Standing DB Rows (2-leg, 2-leg with rotation, 1-leg) x 13 reps (1 side per round)

A5. Forward & Backward Jumps (2-count landings, double jumps, reactive jumps) x 22 landings

A6. Backside Bridge w/ 1-Leg Hold (Bent Knee, Straight Leg (SL) Forearms & SL) x 30 Mississippi’s / round

A7. 3-Way Jumping Jacks x 80 jacks

Do 1 side per round

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

Keep track of how many rounds you’ve completed.

Aim to finish around 30 minutes or less.

When finished record your time.

Immediately move on to the next challenge.

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

Individual Goal: complete 21 Rounds

Rd1: ¼, Rd 2: ¼, ½, Rd 3: ¼, ½, ¾, Rd 4: ¼, ½, ¾, 4/4, Rd 5: 4/4, ¾, ½, ¼, Rd 6: ¾, ½, ¼, Rd 7: ½, ¼, Rd 8: ¼, Rd 9: ¼, Rd 10: ½, Rd 11: ¾, Rd 12: 4/4, Rd 13: 4/4, Rd 14: ¾, Rd 15: ½, Rd 16: ¼, Rd 17: 2x 4/4, Rd 18: 2x ¾, Rd 19: 2x ½, Rd 20: 2x ¼, Rd 21: 2x ¼, Rd 22: 2x 1 /2 , Rd 23: 2x ¾, Rd 24: 2x 4/4, Rd 25: ¼, ¾, Rd 26: ½, 4/4, Rd 27: ¾, ¼, Rd 28: 4/4, ½, Rd 29: ¼, 4/4, Rd 30: ½, ¾, Rd 31: 4/4, ¼, Rd 32: ¾, ½

Measure the following:

¼ = End line to Free Throw Line back to End line; distance = 19 feet x 2 or 38 feet.

½= End line to Free Throw Line Back to End Line; distance = 42 feet x 2 or 84 feet

¾ = End line to Opposite Free Throw Back to End Line; distance = 65 feet x 2 or 130 feet

4/4 = 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. Complete 21 rounds.

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

1-Mile Run (10min)

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

Aim to finish around 10 minutes or less.

C1. 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-2-2011/

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

Challenge Day #3: Individual

600 Rep Strength, 2 Round Super Legs & 120 Reps Lateral Shuffles w/ Burpee 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 B, 600 Rep Strength (20min)

Individual Goal: complete 600 reps

A1. Side Plank w/ 1-Arm Band Press (kneeling, forearm & feet, hand & feet) x 40/side

A2: Side Plank w/ 1-Arm Band Press Hold (forearm & knees, f & feet, hand & feet) x 90 Mississippi’s/side

A3. Side Plank w/ 1-Arm Band Row (forearm & knees, forearm & feet, hand & feet) x 40/side

A4. Side Plank w/ A-Arm Band Row Hold (f & knees, forearm & feet, hand & feet) x 90 Mississippi’s / side

A5. Stationary Lunge to Overhead Reach (split squat, bench lunge, bench lunge w/ band) x 40/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.

2 Round Super Legs Finisher (5min)

Individual Goal: complete 2 rounds

Aim to finish around 5 minutes or less.

B1. Body Weight Squat (hands in front, hands behind head, hands overhead) x 11

B2. Lunge (Split Squat, Reverse Lunge, Forward Lunge) x 11

B3. Step Ups (hands by side, hands behind head, hands behind head w/ high knee) x 11

B4. Squat Jumps (drop squat, hands by side squat jump, hands behind head squat jump) x 11

Doing all exercises & associated reps in circuit equals 1 round. Complete 2 rounds.

Keep track of how many rounds you’ve completed.

When finished record your time.

Immediately move on to the next challenge.

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

Individual Goal: complete 120 Lateral Shuffles

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-2-2011/

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