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finisher

Leg Obliterator Drill

By Kyle Wood

This simple ladder drill works well as a finisher for a sprint or running workout.

Clients should start with 5 reps of each exercise with the exception of the run which is always one. Each round clients do one less repetition of each exercise.

(Short Version)

Round 1:

  • 5 Jump Squats
  • 10 Cross-Body Mountain Climbers (5 each leg)
  • 10 Jump Lunges (5 each leg)
  • 50 metre Run

Round 2:

  • 4 Jump Squats
  • 8 Cross-Body Mountain Climbers (4 each leg)
  • 8 Jump Lunges (4 each leg)
  • 50 metre Run

Round 3:

  • 3 Jump Squats
  • 6 Cross-Body Mountain Climbers (4 each leg)
  • 6 Jump Lunges (4 each leg)
  • 50 metre Run

Round 4:

  • 2 Jump Squats
  • 4 Cross-Body Mountain Climbers (4 each leg)
  • 4 Jump Lunges (4 each leg)
  • 50 metre Run

Round 5:

  • 1 Jump Squat
  • 2 Cross-Body Mountain Climbers (1 each leg)
  • 2 Jump Lunges (1 each leg)
  • 50 metre Run

(Long Version: From there start adding one repetition each round until Round 9 in which you should be back to 5 reps on each exercise:)

Round 6:

  • 2 Jump Squats
  • 4 Cross-Body Mountain Climbers (4 each leg)
  • 4 Jump Lunges (4 each leg)
  • 50 metre Run

Round 7:

  • 3 Jump Squats
  • 6 Cross-Body Mountain Climbers (4 each leg)
  • 6 Jump Lunges (4 each leg)
  • 50 metre Run

Round 8:

  • 4 Jump Squats
  • 8 Cross-Body Mountain Climbers (4 each leg)
  • 8 Jump Lunges (4 each leg)
  • 50 metre Run

Round 9:

  • 5 Jump Squats
  • 10 Cross-Body Mountain Climbers (5 each leg)
  • 10 Jump Lunges (5 each leg)
  • 50 metre Run

DRILL LENGTH

10 minutes

MINIMUM GROUP SIZE

1+

DRILL TYPE(S)

Bodyweight, Conditioning, Finisher

EQUIPMENT NEEDED

Cones

Filed Under: Workout Samples Tagged With: finisher

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