MMAXOUT Fitness Boot Camp Pennsylvania

MMAXOUT Rope Relay

Goals: Full Body Strength

Duration: 1 hour

Battle Ropes… 


Jog around the oval and follow up with X Squats, Side-side squats, Yoga pushups and Mountain climbers

MMAXOUT Rope Relay

In teams of 4 clients must take it in turns dragging the rope one quarter of the oval. At each quarter the team stops and performs a drill.

Station 1: Seal body rows – 20 each

Station 2: Squat jump length of rope x4

Station 3: Car tire carry and stack

You can have two groups of 4 on this drill at once. One going clockwise and the other anti-clockwise. Other groups should begin on rep challenges.

Clients should be able to carry out this drill by themselves once explained leaving you free to supervise the Rep Challenges.

MMAXOUT Rep Challenges

In groups of 4 clients must complete 200 reps (approx. 50 reps each) of each exercise. Encourage fitter clients to push ahead and do more repetitions for the team.

  1. Inverted rows
  2. 1L Squats (100 ea. leg)
  3. Band shoulder presses
  4. Lateral lunges (100 ea. side)
  5. Hops (200 ea. leg)

When a team gets back from the Rope Relay swap them with a group performing the Rep Challenges. All teams should complete the Rope Relay twice and should finish all Rep Challenges.


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