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Five Stations
Station 1 – 5 Blockees (20) Station 2 – 10 Squat Thrusters (50) Station 3 – 15 Bent Over Rows ES (75) Station 4 – 20 Goblet Squats (100) Station 5 – 25 Curls for Girls (100) Overhead carry coupons between stations Visit stations in this pattern: 12 / 123 / 1234 / 12345 / 2345 / 345 / 45 It helps to have a sign at each station with the exercise and reps. Coupon Free Version: Station 1 – 5 Burpees (20) Station 2 – 10 Big Boys (50) Station 3 – 15 Merkins (75) Station 4 – 20 Squats (100) Station 5 – 25 SSHS (100) Sprint between Stations Mosey to three stations, doing 7's* at each, with a creative locomotion for each set of 7's
Example: 7’s on the Hill Big Boys on top Star Jumps at bottom Locomotion: Burnies 7’s in the Tunnel Plank Jacks at one end Mountain Climbers at the other Locomotion: Sprints 7’s on the Stairs Copperhead Jump Squats at bottom Copperhead Merkins at top Locomotion: Going up the stairs Early finishers at each station plank for the 6. You will probably finish in ~30 min, so have some extra work to do: Step Ups Wall Walkers Calf Destroyers A good run A solid Circle of Mary etc. While this is a no-coupon workout, you could incorporate coupons and have them be a part of both the station locomotion and the mosey between stations. *For the uninitiated, 7's are a pair of exercises does in sequence, starting with 1 of the first exercise in one spot, locomotion to another for 6 of the second exercise. Each round adds to the first and takes from the second, but it always adds up to 7 total. Example: 1 Big Boy - move - 6 Merkins 2 Big Boys - move - 5 Merkins 3 Big Boys - move - 4 Merkins 4 Big Boys - move - 3 Merkins etc. Set ends when the numbers have completely reversed. Notes:
Coupons: No Prep: Just mark stations Style: Whole Group, Small Group, or OYO You can do this in any sized group or OYO. For any groups, call or have them call cadence (We did six count for the burpees. For whole group we had cadence calling rotating through pax in order of a line-up and count-off. Mark four stations. We used the sidewalk and streetlamps, but sports cones or anything will work. If the distance is short encourage sprinting. Four stations in a line, each with 12 reps, reduced by 2 each round until time runs out
Notes:
Coupons: Yes Required prep: High Structure: Stations I used low-profile cones to mark out a big circle, grouped the pax up, and had them start at different stations. Each time a station was completed, they ran one lap around the circle to the next station (even if the exercise was laps around the circle). Have pax do the workouts on the inside of the circle so they aren't in the running lane. If you don't have four-sided dice (I stole those from one of the 2.0's board games), you can do two coin-flips and have TT, TH, HT, HH as the four outcomes (like the red card in the picture). I did this workout for 21 guys and and for 3. With the large group we only made it through 1.5 circuits. They guys at that workout were slower and the full number (seven groups of three men) caused some traffic jams, especially with the coupons. The single group of three guys went much faster, finishing two circuits in 32 minutes. I would not recommend doing the stations individually. It's a lot easier to cheat and you lose the element of mutual accountability and camaraderie. I used coin flips, drawings from a bucket, and pulling playing deck cards. Other ideas are a doom dice (a large cardboard cube with workouts sharpied on the sides, or the Mudgear official workout deck. If all the pax bring their coupons, it's a great opportunity for some stations with exercises using two coupons, like farmer's carries, tower of power merkins, two handed rows or squats, renegade rows, frog merkins (one hand on each coupon, shoulder width) or bridge merkins (hands on one, feet on the other). |
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