You can always substitute the exercises for your own. Now, there’s a little going on this workout – so I’ll explain the overview and then we’ll break it down exercise by exercise. Last but not least in our crossfit boot camp workouts, we have WOD 10! As you can see, there’s so much variety in these workouts and really that’s what keeps things interesting! So, for this last workout, let’s keep mixing it up by having a “countdown” workout! For this workout, you will see how fast you can complete it.By Jono Petrohilos from Fitness Education Online At least your rest time increases the further you go because you’re going to need it!įor WOD 9 of the 10 crossfit boot camp workouts, we’re going with high reps! You’re going to repeat this twice, but complete each exercise below 50 reps before moving on to the next one! Boy, are you going to feel the burn!
#Bootcamp workouts full#
While the last workout had a two-minute run, this WOD has a sprint! We’re talking all out, as fast as you can sprint! This is also an AMRAP, which stands for as many reps as possible! So, you will set the clock for 30 minutes, and repeat this cycle as many times as you can before the timer goes off! It’s really going to get your heart rate going, so be prepared to sweat with this one!įor lucky number 7 in our crossfit boot camp workouts, we are making this WOD all about 7s! Each round will be a 7 minute AMRAP where you complete as much as you can within the 7 minutes! During the breaks between each round, give yourself 2 minutes of rest!ĭon’t let this workout fool you, it will be brutal! With this full body WOD, you’re going to increase the length of time of each round, completing as many reps as you can. You can always modify if you don’t have these things readily available to you! For this exercise, you will want some dumbbells! It is similar in format to the first WOD, where you will do each exercise for 30 seconds each!įor WOD #5 of our crossfit boot camp workouts, we’re incorporating some endurance and cardio with your strength workout! To keep things interesting, you’re going to increase by 10’s with each exercise that you do! This is more of a full-body workout, and you will need some dumbbells and a box step (or a set of stairs). For this workout, you will spend one minute going as hard as you can on each exercise, then repeat it for five rounds!Īre you ready for leg day?! Number 4 of the 10 crossfit boot camp workouts is full of a variety of squats and box jumps to address different muscle groups in your lower body. You’ll need either a kettlebell or a heavier dumbbell. We focus this WOD more on your upper body. While this may be one of the shorter workouts on our list of 10 CrossFit boot camp workouts, it is definitely going to leave you winded! Once you complete all four rounds, you will repeat the cycle 5 times, making this a 30 minute workout! We focus this WOD on lower body strength with no weights or equipment! As with any boot camp workout, try your best and go all out!īe ready to sweat! We organized this WOD into three, five-minute rounds with only one minute of a break in between. In this first WOD of our 10 crossfit boot camp workouts, you will do 30 seconds of two exercises back to back, then resting for 20 seconds before the next set of exercises. Most workouts below will require minimal equipment, so you will mostly need yourself, a timer, and a good helping of determination! WOD #1 You may even want to consider a cool down depending on your time restraints!īut, no matter what you do, make sure that you consult a doctor before adding any new exercise to your routine! It’s always better to be safe than sorry! Some WODs are more cardio heavy, while others are more strength heavy! It really just depends!īecause the workouts listed below, and CrossFit workouts are high-intensity, be sure that you do a solid warm up or stretch before jumping in! It’s important that you prepare your body for the intensity of the training so you can prevent any injuries. Each workout is different with some working on a certain area, such as the lower or upper body, while others are a full-body workout. In CrossFit, they refer to their workout as a WOD, or workout of the day. If you’re intimidated about joining a gym or don’t have one in your area, we’ve got you covered! Below, we are going to cover 10 crossfit boot camp workouts that you can try TODAY in your home! Crossfit Boot Camp Workouts Every day, the workout is different! In lots of gyms, the workout focus may bring similar workouts each time, but with CrossFit, you know that you’re going to leave feeling exhausted but also having done something new and exciting. Another benefit that draws people to CrossFit is the cross training aspect.