Day 1 RHS Champions Camp – S&C

Let’s drive this one home boys, they don’t train like we do!
Champions camp is a GO!

Warm-up
3x

200m easy jog
10 Bend + Bow
10 Side to side leg swings
10 Back to front leg swings
5 Walkers

8 Push-ups

16 alternating battle rope reps

Workout

Teams of 3:

Movement 1:
15 x 100m Sprint + burpee:
*Team accumulate 15x 100m sprint gauntlets as fast as possible
*Team member 1 sprints 50m does 10 burpees on the 50m line then sprints back 50m to tag team member 2
*Team member 2 then completes round 2 for the team, repeat the cycle until all members have completed 5 rounds = 15 total for the team
*Team members not running – rest

Rest 1 minute before continuing to next movement

Movement 2:
150 Assault bike calories
*Team accumulate 150 calories as fast as possible, every 60 seconds team members must swap (help each other adjust seat height and keep transitions fast)

Rest 1 minute before continuing to next movement

Movement 3 (2 battle rope stations set up as backup):
160 Double battle rope 50 each
*Team accumulates 120 battle rope reps as fast as possible, every 10 reps team members swap