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-5-2012/
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)
- 3-Way Flat Ankle Mobes x5e
- ½ Kneeling Hip Flexor Mobes @ Wall x8e
- 1-Leg Bridge x8e
- Side-Lying Thoracic Extension w/ Rotation x8e
- Deep Squat x8
Workouts
Challenge Day #1 (W-A) – complete full 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 1 round in 15min or less.
A1. Seated Band Row x25
A2. Body Weight Get Ups x9 (lie on your back and stand up 9 times)
A3. Body Saw x25
A4. Scissor Jacks x100
A5. Feet Elevated Push Ups (Chair or Sofa) x25 reps or 50sec hold
A6. Backwards Lunge w/ Towel Overhead x25 (alternate)
A7. DB Front Squat to Overhead Press x25
A8. Burpees x25 reps
A9. Plank Circles x15e direction
A10. High Knee Run x100
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 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. 1 Leg per round.
A1. Hang Snatch x25
A2. Rear Foot Elevated Split Squat x25
A3. Towel Lateral Lunge x25
A4. Lateral Skater x25
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 15min 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 15min or less.
A1. Handstand or Pike Push Ups x10 reps or 10sec
A2. Dual DB Rows x10 reps
A3. Spider Push Ups x10 reps or 10sec
A4. DB Side Plank w/ Rotation x10
*1 side per round for side plank
Static Stretch W-C Series (5min) – 35:5
Stride Back w/ T-Spine Rot. Raise R/L
Supine on Roller, “W” Pec Stretch
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