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-12&13-2011/
Warm Up
Foam Roll 10min (25:5; aim for 5-10 rolls, rest & hold if you find a tender spot)
| Foam Roll Upper to Lower Back
Foam Roll 1-Leg Hamstring, R/L Foam Roll Bent-Knee Adductor, R/L |
Movement Prep: 10min (50:10)
- 3-Way Flat Ankle Mobes x5e
- ½ Kneeling Hip Flexor Mobes @ Wall x8e
- 1-Leg Bridge x8e
- Side-Lying Thoracic Extension w/ Rotation x8e
- Scapular Push Ups T’s x8
- Inverted Hamstring to T-Raise x8e
- Lateral Lunge x4e
- Drop Lunge w/ Down-Up Reach x4e
- Deep Squat x8
- Inchworm x4
Workouts
Challenge Day #1 (W-A) – complete challenge in 20min or less.
Foam Roll (5min): see above for individual exercises
Movement Prep Series: see above for individual exercises
Strength Circuit: Challenge is 5rounds / pair (A1A2 x5rds, B1B2 x5rds) in 20min or less.
A1. Band Face Pulls or Dual DB Rows (row simultaneously) x 5
A2. Fwds & Bwds: Band High Knee Run x10 or High Knee Run x20
B1. DB Front Squats x5
B2. 3Yd Band Lateral Shuffle-® x3 or 3 Yd Lateral Shuffle-® x 5
C1. Close Grip Push Up 1.5’s x5
C2. 3Yd Band Lateral Shuffle-(L) x3 or 3 Yd Lateral Shuffle-(L) x 5
D1. Band Towel Slides x5e
D2. Bwds & Fwds: High Knee Run x10 or High Knee Run x20
E1. 2-Leg Bridge x 5
E2. Towel Curl x 5
Static Stretch W-A Series (5min) – 15:5
Superband 1-Leg Hamstring Pull, R/L
SB 1-Leg Hip Crossover Pull, R/L
Behind Back Overhead Shoulder Reach
Challenge Day #2 (W-B) – complete all challenges in 18min or less.
Foam Roll (5min): see above for individual exercises
Movement Prep Series: see above for individual exercises
Strength Circuit: challenge is 400 reps in 20min or less.
Side Plank w/ Rotation x50/side
Wall Slides x50
DB Biceps Curls x50
DB 1-Leg Stiff-Leg Dead Lift x50/side
DB Overhead Press x100
Finisher Circuit: Challenge is descend 10 reps to 1 rep pyramid in 5min or less.
Band External Rotation x10,9,8,7,6,5,4,3,2,1
Scapular Push Ups x10,9,8,7,6,5,4,3,2,1
Conditioning Circuit: challenge is 3 rounds in 10min or less.
Push Up Position w/ 1-Leg March (feet on floor, no push up just march) x10e
Stationary High Knee Skips w/ Arms Overhead x 10e
Stationary Alternate Lunge w/ Arms Overhead 10e
Stationary High Knee Skips w/ Arms Overhead x 10e
High Knee Runs x100
Stationary High Knee Skips w/ Arms Overhead x 10e
Static Stretch W-B Series (5min) – 25:5
Split Adductor Mobes, R / L
½ Kneel Quad + Hip Flexor Push @ Wall, R/L
Challenge Day #3 (W-C) – 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 4 rounds in 20min or less.
Push Ups x14
Jumping Claps x25
Push Up T’s x7e
Jumping Claps x25
Burpees x9
Jumping Claps x25
Lateral Lunge x7e
Jumping Claps x25
Push Up Rows x7e
Jumping Claps x25
Finisher Circuit: Challenge is descend 10 reps to 1 rep pyramid in 5min or less.
Plank w/ 1-Arm Reach x10,9,8,7,6,5,4,3,2,1
Body Saw x10,9,8,7,6,5,4,3,2,1
Conditioning Circuit: challenge is 1-mile run in 10min or less.
1-Mile Run (walk it if you need to, but get it done!)
Static Stretch W-C Series (5min) – 15:5
Stride Back w/ T-Spine Rot. Raise R/L
Supine on Roller, “W” Pec Stretch
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