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 1-Leg Hamstring, R/L Foam Roll Bent-Knee Adductor, R/L |
Movement Prep 5min (50:10)
- Bent-Over Trunk Rotation x8e
- Deep Squat x8
- Traversing Lateral Lunge x4e
- Stationary Reverse Spider Lunge Hip Lift to Overhead Reach x4e
- Inverted Hamstring to Y-Raise 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
SAQ Line Jumps + Plank Appetizer: Challenge is 1 round in 5min.
| Linear x15 | Paired with | Front Plank x 20sec |
| Lateral x15 | Side Plank Right x 20sec | |
| Diagonal Right to Left x15 | Side Plank Left x20sec | |
| Diagonal Left to Right x15 | Front Plank x 20sec | |
| Rotation Right to Left x15 | Side Plank Right x 20sec | |
| Rotation Left to Right x15 | Side Plank Left x20sec |
Strength Circuit: Challenge is 6rounds + 3 exercises in 20min or less.
| DB Sumo Dead Lift to High Pulls x10 | Barefoot 1-Leg Stiff-Leg Dead Lift x10 |
| Push Up T’s x10 | TRX Inverted Row – Palms Up x10 |
| Backside Bridge w/ 1-Leg Extension x10 | Push Up Jacks x10 |
T-Drill + Plank Series Conditioning: Challenge is 20 rounds in 15min or less.
*horizontal T = 3 cones 5 yds apart; vertical T = 1 cone 10yds from middle cone of horizontal T.
T-Drill-Left
Plank x15sec
T-Drill-Right
Side Plank-Right x15sec
T-Drill-Left
Side Plank-Left x15sec
T-Drill Right
Backside Bridge x15sec
Or
| Alternate Band Punching x15reps, rest 30sec, repeat for 15 min. | Or | 1.5-Mile Run in 15min or less. |
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 40min or less.
Foam Roll (5min): see above for individual exercises
Movement Prep Series: see above for individual exercises
Strength Circuit: challenge is 290 reps in 20min or less.
Walking Lunges x54
DB Frog Jumps x54
Chaos 2 Corners x20 or High Knee Runs (40 Turnovers) x20
Diverging Constant Pyramid Finisher: challenge is 5 rounds in 5min or less.
Broad Jump x1 rep to 5 reps
Wall Walks x5 reps to 1 rep
DB Swings x 10 reps
Conditioning: challenge is 30 reps in 15min or less of 3 cones, ~5yd apart.
Quadruped 5-10-5 x30 (hands & knees, breath start)
or
Alternative: Band Diag Raises x56 reps / side in 15min or less
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 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 27min or less. 1side per round.
Resistance Band Anti-Rotation Hold x25sec
TRX Vertical Chin Ups x18 (x9 if level 3)
Squat Jumps x23
Speed Push Ups x23
Abs Finisher: challenge is 1 round in 5min or less.
Cat Vomit (Quadruped Transverse Abdominus Drawn Ins) x8 (5 sec hold)
Foam Roller Anti-Extension Supine Hold x10 (2 sec holds)
Plank w/ 1-Arm Reach x23 (5sec holds)
Push Up T’s x23
Speed Training Conditioning: challenge is 1 round in 15min or less.
Run Balance x 30 sec/leg
Cocky Walk x 14 yds
Ankling x 14 yds
High Knee Skip x 14yds
High Knee Run x20 turnovers
Heel Up Run x 20 turnovers
Straight Leg March x 14 yds
Straight Leg Skip x 14yds
Ground Starts – full speed to ½ court (14yds), jog to end (14yds) x 6
Ground Starts – full speed to opposite end line (28 yds) x 4
Ground Starts – full speed down & back x 2
Static Stretch W-C Series (5min) – 15:5
Stride Back w/ T-Spine Rot. Raise R/L
Supine on Roller, “W” Pec Stretch
Challenge Day #1 – W-A
| Team | Challenge | #People | X | Reps / Rounds / Straws | = | Team Goal Reps / Rounds / Straw Drops | Team Actual Reps / Rounds / Straw Drops | +/-Differential | +/- Per Person |
| 6am | Appetizer | X | 1 | = | |||||
| Strength | X | 6+3 | = | ||||||
| Conditioning | X | 20 | = | ||||||
| 9am | Appetizer | X | 1 | = | |||||
| Strength | X | 6+3 | = | ||||||
| Conditioning | X | 20 | = | ||||||
| 6:30pm | Appetizer | X | 1 | = | |||||
| Strength | X | 6+3 | = | ||||||
| Conditioning | X | 20 | = | ||||||
| In class
Appetizer: Total: Strength: Total: Conditioning Total |
@ home
Appetizer: Total: Strength: Total: Conditioning Total |
@ home
Appetizer: Total: Strength: Total: Conditioning Total |
Challenge Day #2 – W-B
| Team | Challenge | #People | X | Reps / Rounds / Straws | = | Team Goal Reps / Rounds / Straw Drops | Team Actual Reps / Rounds / Straw Drops | +/-Differential | +/- Per Person |
| 6:30pm | Strength | X | 290 | = | |||||
| Finisher | X | 5 | = | ||||||
| Conditioning | X | 30 | = | ||||||
| 6am | Strength | X | 290 | = | |||||
| Finisher | X | 5 | = | ||||||
| Conditioning | X | 30 | = | ||||||
| 9am | Strength | X | 290 | = | |||||
| Finisher | X | 5 | = | ||||||
| Conditioning | X | 30 | = | ||||||
| In class
Strength: Total: Finisher: Total: Conditioning Total |
@ home
Strength: Total: Finisher: Total: Conditioning Total |
@ home
Strength: Total: Finisher: Total: Conditioning Total |
Challenge Day #3 – W-C
| Team | Challenge | #People | X | Reps / Rounds / Straws | = | Team Goal Reps / Rounds / Straw Drops | Team Actual Reps / Rounds / Straw Drops | +/-Differential | +/- Per Person |
| 6:30pm | Strength | X | 4 | = | |||||
| Finisher | X | 1 | = | ||||||
| Conditioning | X | 1 | = | ||||||
| 6am | Strength | X | 4 | = | |||||
| Finisher | X | 1 | = | ||||||
| Conditioning | X | 1 | = | ||||||
| 9am | Strength | X | 4 | = | |||||
| Finisher | X | 1 | = | ||||||
| Conditioning | X | 1 | = | ||||||
| In class
Strength: Total: Conditioning: Total |
@ home
Strength: Total: Conditioning: Total |
@ home
Strength: Total: Conditioning: Total |
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