Brutal Bootcamp Workouts

© Storm Force Fitness 2009

Storm Force Fitness Bootcamp Workouts Here are 30 days of emergency conditioning training sessions straight from one of the UK’s top Bootcamp venues! Use these when you need fast increases in your conditioning levels or want to shed some body fat! You have no time to lose – go hard! If you are unsure about any of the exercises, just head on over to http://www.youtube.com/stormforcefitness and search for the exercise you’re after. NB Where you see swings, snatches, thrusters etc you may choose between dumbbells and kettlebells depending what you have available.

Week 1 Workout 1

First half Perform each superset for 4.00 with no rest between exercises. Rest 1 minute between supersets. A1: Swings A2: Jump pull ups

20 10

B1: Thrusters B2: Concept 2 row

10 150m

C1: Split jump C2: Jump rope

20 50 jumps

D1: Single arm row 10 each arm D2: Mountain climber 30 Second half Perform each circuit continuously for 9 minutes. Rest 1 minute between circuits A:

Snatch or swing


Push up Jump squat B:

See-saw press Burpee 100m sprint (may be done as shuttles)

Workout 2

First half Perform each exercise Tabata interval style (20 seconds hard, 10 seconds rest x 8) then move straight on to the next exercise with no rest other than the 10 seconds. Concept 2 rower Jump squat Hurdle hop to push up (jump sideways over object – down for push up then back over!) Thruster Second half Perform the following circuit for 16 minutes continuously Jump pull ups Swings or snatches Burpees Split jumps

10 20 10 20

Workout 3

First half Perform each superset for 4 minutes with 1 minute rest between supersets. A1: Weighted reverse lunge A2: Push ups

8 8

B1: Thrusters B2: Split rows

8 8 each arm

C1: Burpees C2: Jump rope

10 50

Second half Perform the following circuit for 15 minutes continuously


Swing or snatch 20 Pull up or inverted row 10 Fast high knee alternate press 10 each side Finisher Perform this superset 3 times with 1 minute rest between supersets A1: Wall squat A2: Jump squat

60s 8


Week 2 Workout 1

Perform the following circuits for 5 minutes each with 1 minute rest between supersets A1: Burpees A2: Pull ups A3: Push ups

10 5 10

B1: Split jumps B2: Jump squats B3: Bent over row

10 10 10

C1: Swings C2: Mountain climbers C3: Jump rope

20 20 50

Finisher Perform the following exercises Tabata style (20 seconds hard, 10 seconds rest x 8) Rest 1 minute then move on to the next. Thruster – rest in the overhead position Squats - rest with buttocks at knee level Workout 2

First half Perform each exercise Tabata interval style (20 seconds hard, 10 seconds rest x 8) then move straight on to the next exercises with no rest other than the 10 seconds. Thruster Sprint Burpees Concept 2 rower Second half Perform the following circuit for 15 minutes with no rest. Jump squats Push ups Swings

10 20 30


Jump rope

40

Workout 3

First half Perform the following circuit for 15 minutes with no rest Burpees Push up Inverted row Concept 2 rower

20 10 10 250m

Second half 30 squats 25 squats 20 squats 15 squats 10 squats

100m sprint 75m sprint 50m sprint 75m sprint 100m sprint


Week 3 Workout 1

Perform the following supersets. Rest 1 minute between supersets. A1: Jump squats A2: Push ups B1: Thrusters 10 B2: Burpees 2

20

9 4

8 6

15 5

10 10

5 15

10 20

15 15

20 10

5

7 8

6 10

5 12

4 14

3 16

2 18

1 20

C1: Concept 2 rower C2: Swings (5 minutes continuous)

150m 20 swings

D1: Sprint D2: Jump pull up (5 minutes continuous)

100m 10

Workout 2

First half Perform the following supersets for 4 minutes with 30 seconds rest in between. A1: Burpees A2: Walking push up

20 10

B1: Thrusters B2: Jump rope

10 100

C1: Squats C2: Single arm rows

20 10 each side

D1: Sprint D2: Med ball vertical toss

50m 10

Second half Perform the following circuit for 15.00 Split jump Jump pull ups

20 10


Concept 2 rower High pull

150m 10

Workout 3

First half Perform the following exercises for 10 minutes – 15 seconds work, 15 seconds rest Thruster Jump squat Second half Perform the following circuits for 10 minutes with 1 minute rest between circuits A:

Burpees Push ups Sprints

10 20 100m

B:

Swings Single arm rows Mountain climbers

20 10 each arm 30


Week 4 Workout 1

Get a deck of cards and assign the following exercises to the corresponding suits. Draw cards for 15 minutes performing the number of cards shown on the card face. J, Q, K = 10 A = 11 Clubs Hearts Spades Diamonds

- Burpees – Jump squat – 50m sprint – Diamond push ups

Rest 2 minute then repeat as follows Clubs Hearts Spades Diamonds

- Burpees – KB snatch – 50m sprint – Jump pull ups

Workout 2

Perform the following supersets for 5 minutes each with the following rep scheme 15-10-5-15-10-5-15-10-5……. For example, you would do 15 thrusters, 15 mountain climbers, 10 thrusters 10 mountain climbers etc Thruster – mountain climber Reverse lunge – burpees Swing – Single arm row Sprint (100m) – Squats Workout 3

First half


Perform each exercise Tabata interval style (20 seconds hard, 10 seconds rest x 8) then move straight on to the next exercises with no rest other than the 10 seconds. Thruster Reverse lunge Squat Burpee-pull up Push up Second half Perform the following circuit for 15 minutes Concept 2 rower Burpees Swings Sprint

150m 20 20 100m


Want more killer workouts?! ‘Brutal Bootcamp Workouts’ is a publication by me, Jon Le Tocq, author of Intense Conditioning and chief of the World’s Toughest Workouts blog.

I’d love to give you more really tough workouts so head on over to http://www.worldstoughestworkouts.com and jump on the Inner Circle subscription completely free. I regularly send out full programs from other experts in the business. In recent weeks, my subscribers have been sent a 6 week kettlebell sport program, an ‘animal conditioning’ program AND a 10km program by one of Britain’s top cross-country athletes! You can’t really afford to miss out so head on over now to my blog at http://www.worldstoughestworkouts.com . If you would rather get a complete 12 week strength and conditioning program which will push your limits every time you train, check out http://www.intenseconditioningworkouts.com . Either way I’ll look forward to making sure you never slip back into mediocre, boring training routines! Got questions? Drop me an email [email protected]


Brutal Bootcamp Workouts

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