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)
- Side-Lying Thoracic Extension w/ Rotation x8e
- Deep Squat x8
- Inverted Hamstring to T-Raise x4e
- Long Inchworm x4
- 5. High Knee Hug to Forward Lunge to Overhead Reach 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
Strength Circuit: Challenge is 770 rounds in 20min or less.
1-Leg Squat x26/leg
DB Push Up Rows x54
2-Leg Hurdle Jumps x54
Incline Push Up 1.5’s x54
Body Saw x54
Jumping Jacks x500
Fighting Finisher: Challenge is 1 round in 5min. Alternate b/w L & R columns.
| B1. 1-2 Combos (Jab, Cross) x15 | B2. Bent-Over Y’s x 8 |
| B3. 1-2-3 Combos (Jab, Cross, Hook) x15 | B4. Bent-Over T’s x8 |
| B5. 1-2-3-4 Combos (Jab, Cross, Hook, Upper Cut) x15 | B6. Bent-Over W’s x8 |
| B7. 1-2-3-4-Burpee Combos (Jab, Cross, Hook, Upper, Burpee) x15 | B8. Bent-Over L’s x8 |
| B9. Flying Elbows (back, front, down, up) x15 (1-side / 1 rep) | B10. Bent-Over I’s x 8 |
Zig Zag Conditioning: challenge is 70 sprints in 15min or less of 10 cones,~1yd apart.
or
Alternative: Band Diag Raises x56 reps / side 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 6 rounds + 3 exercises in 20min or less.
Resistance Band Face Pulls x10
Band Resisted Anti-Diagonal Flexion Press x10
Band Resisted Side Plank w/ Hip Abduction x10sec, *seconds, not reps (1side/round)
Band Resisted 1-Leg Stiff Leg Dead Lift x10 (1side/round)
Band Resisted 311 Push Ups x10
Core Finisher: challenge is 4 rounds in 5min or less.
| DB Squat to High Pull x 3 | Side Plank x 10sec (1side/round) |
| DB Swings x 3 | Plank x10sec |
| DB Burpees x3 | Backside Bridge x10sec |
Volleyball Conditioning: challenge is 4 rounds in 15min or less.
Fwd & Bwd Dirt Digs x 10
Ankle Jumps @ Wall x 20
3-Way Lunge to “Dig” x 6/side
Burpee Jumps x 7
Power Skips x 10
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 20min or less.
DB Step Ups x10
Bent-Over Alternate DB Rows x25
Butt Finisher: challenge is 112 swings in 5min or less.
DB Swings x112 *choose DB’s that are safe, yet challenging
Speed Training Interval Conditioning: Challenge is 12 rounds in 15min or less.
Gears (6 speeds): 1st gear, 3rd gear, 2nd gear, 4th gear, 5th gear x12
Or
Alternate Band Punching: 15reps, rest 30sec, repeat for 15 min.
Or
1-Mile Run in 10min or less.
Static Stretch W-C Series (5min) – 15:5
Stride Back w/ T-Spine Rotation Raise R/L
Supine on Roller, “W” Pec Stretch
Challenge Day #4 (W-D) – 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 6 rounds + 3 exercises in 20min or less.
Push Up T x 10 *10 total Push Ups, not 10 “T’s”
Split Squat 1-Arm Band Pull x 10 *1-side / round; **split squat, not ½ kneel
Resistance Band Face Pulls x 10
Static Stretch W-D Series (5min) – 15:5
Superband 1-Leg Hamstring Pull, R/L
SB 1-Leg Hip Crossover Pull, R/L
Behind Back Overhead Shoulder Reach
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