Welcome to April crafters!
This month we’re going in a bit of a different direction with a new feature we’re trying called a Workout Template and and later in the month a bunch of new HIT workouts. We’ve also got AMRAP April which you can read more about below.
A new workout template: Five Rounds Fit
To kick off this month I am stoked to share with you something that I spent last year testing and using in both my bootcamp sessions and as a stand alone session to great effect.
It’s a workout template that’s infinitely changeable, easily scaleable, really tough but very achievable.
Now before you go thinking I’m overstating how good it is, I don’t recommend using this as your only workout style. You should still mix it in to other styles of training to your bootcamp for variety.
This is a workout though that you could do with your campers every week as a great strength builder while mixing in some other HIT and cardio sessions.
Before I continue I want to give some credit where it’s due, this workout concept was heavily inspired by Lizelle Din. In addition to running bootcamp sessions in Seattle (yep that city where Grey’s Anatomy is set), Liz is also a writer for Bootcamp Ideas and does a bunch of behind the scenes work here on BootCraft.
The premise of the workout is simple. The workout comprises of five 5 minute rounds with 90 seconds rest between each round.
There is also 5 stations. Campers do each station once (one for each round get it?).
To keep things interesting, each station involves some kind of AMRAP, EMOM, Ladder, I Go You Go or drill of your own making instead of just doing one exercise over and over for 5 minutes.
The general idea is to go hard for the 5 minutes then you get a full 90 seconds of rest. It may seem like a lot of rest but if clients are working at their capacity, those 90 seconds will seem to fly by.
Each time you run this workout you can make it feel like a completely different workout by just changing the 5 stations.
The workout takes just 31 minutes to complete so it’s perfect for a 45 minute session with a warm up at the start.
Check out the full template and a sample workout here: Five Rounds Fit Template
FRF Stations coming this month:
To kick off the month I’m sharing 43 FRF Stations that I’ve tested myself for you to start using with your Five Rounds Fit workouts.
Grab the template and five FRF Stations and your workout is done.
We’re adding the stations by type: AMRAP, EMOM, IGOUGO and Ladders.
We’ll add more as we test them but would also love to see your ideas. You can add them yourself in the comments section below each list of station ideas.
We’d also love to hear if you come up with any other signature station types, so please let us know in the comments section of the FRF Template.
Also coming this month
We’ve some more sessions from Roxanne Walbancke (featured designer of April last year) and 6 handpicked workout ideas from various trainers. Keep an eye out for those starting this weekend.
Also on this month, following on from Medball March we AMRAP April (thanks Sarah Parker for the idea of AMRAP – I was blanking on a workout type that started with A).
I’ve picked out 5 of my favourite AMRAP workouts that reside here on BootCraft for you to try out. Just look for the AMRAP April tab on your dashboard.
In case you missed the reasoning behind this new feature last month, we’re doing this because as BootCraft grows and becomes bigger some really awesome workouts can get lost so this is our chance to let them shine.
You stay classy BootCrafters,