Session 13
Saturday November 3, 2012 7:30 AM
Warm-up
Stretch
I got this from BootcampIdeas. We had a lot of fun with this once we figured everything out.
Concept
This
game works just like the board game Monopoly except instead of being able to
buy properties, clients must do the activity on the card before rolling the
dice again. Once a team makes it around and past GO they get 1 point.
Set Up
and Rules
Note:
You will need extra time to set up this workout, but it is well worth it.
Set up
circuit stations in a large square. The square circuit will consist of 12
stations – 4 corner stations and 8 “streets” (2 streets between each corner). I
wrote down the street names and exercises on the back of a laminated piece of
paper.
As you
lay out the square, try and keep 3-5 metres between each station in case you
end up with multiple groups on one station.
I used
a small white board as a flat surface and a large rubber 6 sided die. Clients
could mark off their points on the whiteboard when they pass GO.
Other rules:
§ Clients
will be in partners or threes (fitter clients in pairs). I only had one group
of three.
§ One
person from each team will run into the centre and roll the die to decide what
the next station will be. (eg. a roll of the dice shows 4 so they move 4
places around the square).
§ After
the starting roll teams move at their own pace, sending in one person to roll
the die afta
§ Rolling
the same number on the die two rounds in a row will send you straight to
jail (do not pass go etc.)
§ Clients
only do burpees in Jail IF they have been sent there, not if they are just
visiting. If they are just visiting the simply roll the die again.
§ Stop
the game every 10 minutes for drink break. To keep their motivation up send the
whole group past GO for an extra point on their way to grab their water
bottles. Start everyone back at GO on the next round.
Bootcamp Monopoly Layout – See station
descriptions below
Stations
Corner 1 (Pass GO) – Keep on rolling,
one point scored for your team.
Street 1 (Band Alley) – 20x band curls,
20x upright rows
Street 2 (Squat Street) – 10x close feet
squats, 10x sumo squats, 10x regular squats
Corner 2 (Jail Station) – Roll again unless
you have been sent to jail. Clients in jail must perform 15 burpees before
rolling the dice once more.
Street 3 (Rope Road) – 15x rope slams
(each person)
Street 4 (Push Up Place) – 10x close push
ups, 10x regular push ups, 10x push up pulses
Corner 3 (Free Parking) – A trick! No free
money here, just a challenge. 20x 180 degree touch jump squats
Street 5 (Tyre Trail) – Shuttle the stack
of tyres 15m (one at a time per person) from one stack to the other.
Street 6 (Lunge Laneway) – 30m walking lunge
Corner 4 (Go to Jail!) – Go straight to
corner 2
Street 7 (T Junction) – 20x T-Pushups
Street 8 (Park Lane) – 3x laps of the
Monopoly Square
Flaws
and things you might consider changing
§ Rolling
6 on the die when you were in Jail sent you straight back to Jail again. I had
one pair do this 4 times in a row. You might want to change this.
§ To
speed things up you could change the 1 on the die to another number (so clients
could not move just one square).
§ If you
land directly on GO you get an extra point.
§ Instead
of going to Jail for rolling the same number twice you could go directly to GO.
§ Unfortunately
in my version their are no cards as I had another card game workout set up for
my clients earlier in the same week that I ran this so I didn’t include any
cards in my Bootcamp Monopoly, but this is something you could add as Rubin
suggests.
Use your imagination!
