I helped out at a friend's boot camp this past week, and was further inspired by her workout (reverse ladder of drills punctuated with a short run to different exercise stations) to create one of my own. Also brought in an idea from one of Dr. Michael Hartle's football conditioning workouts, the basic formula: drill, sprint, walk back (active rest). Before beginning, make sure to scout out your sprinting "runway" (approx 30 yards, but adjust for your ability) and clear it of rocks, slick spots, etc.
Of course, warm up with your favorite Joint Mobility routine - my small group's routine is based on's plus extras that are beneficial to our specific tasks on a given day - and often things we just like to do (everyone loves the "pump ").
Choose a moderate sized, and remember to take breaks as necessary, and feel free to slow down the sprint if you're a beginner.
- 12 spiderman push ups (or regular push ups)
- 12 swings
- 12 snatches (6/side)
- Sprint to your chosen destination and then walk back -
Continue with 11, 10, 9.... down to 1.
Be sure to cool down with moreand drink plenty of water! Let me know how it goes!