Fitness Camp October: Week 2 Day 1

Couplet Sprints (St. Johnsbury)


30:30 (Newport)







Camps will switch workouts for Wednesday





Couplet Sprints



A. 5 Burpees
10 KB Swings



B. 5 Inverted Rows
10 Front Squat Push Press



C. 4 Burpees
8 KB Swings



D. 4 Inverted Rows
8 Front Squat Push Press





In A and B, groups move through mini circuit completing as many rounds as possible in 5 minutes. Low reps and low time equals increasing the intensity of the exercise (more weight more advanced moves, etc). Rest 2 minutes before switching stations and performing the circuit.





In C and D the same rules apply except the exercise time is 3 minutes with a two minute rest between circuits. Try to match the number of rounds you got in the first circuit with the second circuit.





30:30



Burpees x 30 seconds for three sets
Push ups x 30 seconds for three sets
Lunge Jumps x 30 seconds for three sets
KB Swings x 30 seconds for three sets



Count your reps at each exercise so that you have one total number of reps at each station before you rotate to the next station.



415 (numbers listed as: burpees, kb swings, lunge jumps, push ups)



Janet 58, 67, 107, 55 = 287
Cindy 39, 50, 109, 69 = 237
Charlotte 45, 52, 62, 50 = 209
Monica 32, 50, 80, 52 = 214
Tracy 48, 59, 86, 77 = 270
Jean 46, 44, 122, 55 = 267
Pat 37, 50, 80, 44 = 211
Carolyn 30, 57, 90, 60 = 237
Jenn T. 58, 56, 88, 62 = 214
Sarah 45, 27, 77, 18 = 167
Margaret 110, 55, 45, 68 (modified routine) = 281
Bold indicates camper used 44lb kettlebell for part or all of reps





Scaled Challenge
Now using your rep count from all the exercises, move through all of your reps achieved for time.


Margaret 8:37 (281)
Sarah 8:33 (167)
Jenn T. 8:03 (214)
Carolyn 8:27 (237)
Pat 7:42 (211)
Jean 8:53 (267)
Tracy 7:47 (270)
Monica 8:03 (214)
Charlotte 8:15 (209)
Cindy 8:30 (237)
Janet 8:24 (287)

530 (kettlebell station was mixed with bodyweight squats due to number of campers)


Krystal 35, 55, 42, 57 = 189
Maria 12, 17, 20, 20 = 69
Gabrielle 42, 55, 21, 50 = 168
Jess B. 37, 54, 40, 42 = 173
Michelle 45, 71, 45, 67 = 228
Mick 34, 60, 39, 46 = 179
Jeff 28, 61, 55, 56 = 200
Carol 40, 56, 23, 50 = 169
Jennie 40, 49, 30, 42 = 161
Adrian 41, 55, 45, 60 = 201
Christine 45, 54, 35, 43 = 177
Jess F. 37, 56, 30, 49 = 172
Pierette 35, 30, 30, 50 = 145
Laura 31, 52, 61, 50 = 194
Kelley 45, 44, 43, 42 = 174
Jenn N. 49, 66, 56, 58 = 229
Laurie D. 50, 54, 44, 70 = 218
Tracey 42, 41, 21, 48 = 152
Linda 33, 33, 54, 31 = 151



Scaled Challenge


Linda 7:44 (151)
Tracey 8:21 (152)
Laurie D. 7:28 (218)
Jen N. 9:08 (229)
Laura 9:30 (194)
Pierette 8:34 (145)
Kelley 7:31 (174)
Jess F. 6:40 (172)
Christine 8:05 (177)
Adrian 7:20 (201)
Jennie 7:57 (161)
Carol 7:18 (169)
Jeff 9:08 (200)
Mick 7:36 (179)
Michelle 8:14 (228)
Jess B. 7:18 (173)
Gabrielle 8:49 (168)
Maria 2:13 (69)
Krystal 7:13 (189)