Championship Day

The block finale — four events, running scores, one champion team and a reason to be there for week one of the next block.

Bootcamp
Mixed ability
60 min
Works for 12–32 (three or four teams of 4–8)
2 instructors
Effort 5/5
Park or pitch — a 40×25m arena
outdoor
team
competition
benchmark
games

The ClassPlans programming teamLevel 3 group-fitness qualified · 10+ yrs teaching

Kit: 20 cones, 8 mats, 6 dumbbells or sandbags (5–12.5kg), bibs or coloured markers per team, a scoreboard anything — whiteboard, phone, or a loud honest voice.

Warm-up8 min

Opening Ceremony

RPE 3–4

Setup: Arena pre-built: relay lanes on one side, strength zone with mats and bells on the other, open grid in the middle. Teams pre-picked by you for balance, bibs handed out as they arrive. Second coach manages kit and scores.

How it works: Teams jog one lap of the full arena together behind their first runner — the parade. Then dynamic prep in team lines: high knees, heel flicks, side shuffles, open-the-gates, three accelerations at building pace. Finish with each team's captain announcing the team name; scoreboard goes up with all teams on zero.

What to say

“Balance the teams yourself and own it — a close scoreboard is the whole product today.”
“Accelerations build to eighty per cent, no more — the racing starts scored, not injured.”
“Get the names loud and the clapping going — ceremony is fuel.”

Easier

Parade at walking pace at the back; two accelerations, both easy.

Harder

Third acceleration at ninety per cent for the racers who need the edge taken off.

Workout12 min

Event 1 — Relay Gauntlet

3 races · ~2 min betweenRPE 8 in bursts

Setup: One 20m lane per team, turn cone at the far end, halfway cone at 10m. Teams queued, first runners ready.

How it works: Three races, points 5-3-2-1 down the places: race one — straight out-and-back, every runner twice. Race two — five squats at the halfway cone each direction. Race three — pairs run together holding a mat overhead between them, out and back once per pair. Two minutes of recovery and scoreboard theatre between races.

Common mistakes

Letting the scoreboard lag — score every race the second it ends, loudly, or the tension leaks away.

Rounds: Event 1 of 4

What to say

“Halfway squats: full depth even at race pace — shallow reps get a loud cheerful redo.”
“Mat pairs: match steps, talk to each other, corners are where mats get dropped.”
“Tags at the line, hand to hand — early tags cost the place.”

Easier

One rotation per race; squats to half depth; mat carried at chest height.

Harder

Race one runners go three times; eight squats at halfway.

Workout12 min

Event 2 — Strength Ladder

10 min capRPE 8

Setup: Strength zone: one mat line per team, bells shared between teams. Second coach counts one team, you count another, captains count the rest — honesty is refereed.

How it works: Ten minutes, teams climb their ladder as a relay of effort — one member works at a time, team totals count: 20 squats, 20 press-ups, 20 dumbbell swings or hip bridges, 20 lunges, then 30 of each, then 40. Teams split the reps any way they like, but every member must contribute to every exercise. Furthest up the ladder when the horn goes wins 5-3-2-1.

Common mistakes

No rep referees — team totals turn to fiction; assign counters before the horn.

Rounds: Event 2 of 4 — rungs of 20, 30, 40

What to say

“Split reps in fives and stay fresh — heroic twenties slow the ladder.”
“Every member on every move is the rule that makes it a team score — captains enforce it.”
“Swings snap from the hips; the counting coach ignores arm-lifts, and says so.”

Easier

Ladder runs 15-20-25; press-ups from knees; bridges for swings.

Harder

Ladder runs 25-35-45; last 10 lunges of each rung hold a bell at the chest.

The rest of this class plan is free — along with 3 more this week.

ClassPlans programming team

Free on ClassPlans — new class plans weekly.