This is a short, brutal and very effective “feeder” or “finisher” fitness workout idea for your bootcamp. If you need an activity that’s interesting and different, why not pair a kettlebell clean and press with a pullup? Use rings if you don’t have access to a pull up bar.
Here’s how this workout goes:
- Kettlebell Clean and Press Right x 1 rep
- Kettlebell Clean and Press Left x 1 rep
- Pullup x 1 rep (ring rows x 5 reps)
- Kettlebell Clean and Press Right x 2 reps
- Kettlebell Clean and Press Left x 2 reps
- Pullups x 2 reps (ring rows x 4 reps)
- Kettlebell Clean and Press Right x 3 reps
- Kettlebell Clean and Press Left x 3 reps
- Pullups x 3 reps (ring rows x 3 reps)
That’s one giant set nonstop.
Rest for a minute or 2, let your heartrate get down to a safe number and then repeat EXACTLY as above for a total of 5 giant sets.
There’s something very brutal about lifting a cannonball with a handle in the clean and press fashion for escalating reps while throwing in pullups for good measure. This mini workout is a great way to introduce your clients to a new “fitness workout idea” which involves kettlebells. All you need is one kettlebell and you can have 2 people do this in a “follow the leader” type fashion for the entire activity.
I’m digging kettlebells and the more I play around with them, the more I find myself working them in to my main workouts.
Here’s a video that I just did this morning demonstrating the kettlebell clean and press and pullup finisher!
Want more? 99 never before seen bootcamp kettlebell workouts HERE.
Let’s say the local fitness magazine contacted you and wanted you to train a “celebrity” in the fitness industry for an upcoming magazine article with photos, a review about your bootcamp, etc..
Would you do it?
I would. And did.
I knew Monica Brant already as we had worked together on a dvd of the month video project for a few years. The perception is that she is extremely fit and that you will have a hard time giving her a good workout. This the wrong perception. Her capabilities are normal when compared to others who workout regularly. She’s in such great shape physically because she is consistent and is meticulous with her diet.
I did want to torture her a little bit, though since we’re such great pals. Here is what we did at my bootcamp class that day:
- Warm up/Stretch
- 30 Yard Sprints x 4
- 10 Pistols (5 per leg)/10 Box Jumps x 4 Rounds
- 10 Dumbbell Overhead Squats/10 Box In & Outs x 4 Rounds
- 30 Yard Sprints x 4
- 1 Minute Of Burpees x 2 Rounds (rest 60 seconds in between rounds)
- 10 Dumbbell Swings/10 Double Unders x 3 Rounds
- 30/20/10 Knee Smash/Ring Pullups
- Cage Crush x 2 minutes
Her worst part? Burpees, of course.
Her favorite part? Cage Crush!
Cage crush is a fun way to end the workout. You have people partner up. One squats in front of a soft, padded wall of some sort. On the instructor’s “GO”, the person squatting tries to stand up from the squatting position without using their hands while the other person has a stability ball and tries to “crush” them and keep them from standing.
Switch places after one minute or if they successfully stand up. Play for 2 minutes.
All in all we had a lot of fun and got some good press in Austin Fit Magazine. Monica is living in San Antonio, Texas now and runs a successful fitness camp called, “F.E.M. Camp”. More at MonicaBrant.com
Sprints and Box Jumps.
What’s better for the legs than that? There’s a real art to suffering and if you’re good at making yourself suffer, chances are you’re good at convincing others to suffer with you. And if it’s raining while you’re doing this workout, no one will notice the tears.
Alright, snap out of it already, we’ve got some earth to scorch. Here’s how this workout goes:
Partner Up with someone of equal capabilities.
9 x 30 yard sprints
9 ea box jumps (or bench jumps, squat jumps, etc)
8 x 30 yard sprints
8 ea box jumps
7 x 30 yard sprints
7 ea box jumps
Keep going all the way down to 2 x 30 yard sprints and 2 ea box jumps.
You can rest up to 2 minutes in between rounds. If you’re wearing a heart rate monitor, let your heart rate get down to 90 bpm or so. DON’T overdo it. You want intensity but you do not want to faint. Monitor your clients carefully. Puking is not good for business – unless it’s you and then just go around the corner of the building or something (I’ve done it).
This may not seem like a full workout but like Crossfit’s Grace workout, it’s power packed. I call it “Scorched Earth”. And yes, you can make it a race against teams…
Grace Workout -> Clean and Jerk 135 pounds, 30 reps as quickly as possible using perfect form. Use 95 pounds, 65 pounds or broomstick as needed.
Stumped about nutrition? So was I. Check out my brand new book, called “SuperFit SuperFast Nutrition”
C’mon -what good is a bootcamp fitness blog without a Friday the 13th workout? I dug into my stash and found this one from 2008.
Don’t look over your shoulder today. You never know who’s behind you…