Squad Bootcamp Missions
An outdoor bootcamp-style workout in which squads of 5 complete strength, running and teamwork missions spread around the field. It builds overall fitness and teaches teams to manage effort together, with no elimination.
How to play
- Make 5 squads of 5 and set up 5 stations 20-30 yards apart with cones, each with a mission card and its equipment.
- 3-minute squad warm-up: easy single-file jog and mobility led by the squad leader.
- Mission 1 (strength station): together the squad completes 100 squats and 50 push-ups, split however they like, as long as nobody does more than twice what anyone else does.
- Mission 2: move 3 medicine balls 20 yards out and back by passing them down a chain without touching the ground. Mission 3: 300 combined jump rope skips.
- Mission 4: group plank while each member takes a turn running to tag a cone 15 yards away. Mission 5: a 400 m run together, staying within 5 yards of each other.
- Each mission has a 4-minute cap; on the whistle, squads jog together to the next station. At the end, add up the whole class's missions.
Rules
- The squad always moves together; nobody arrives at a station alone.
- Medicine balls are handed off, never thrown.
- If someone needs to stop, the squad adapts the mission and nobody gets left behind.
Variations
Easier
Cut the numbers in half and make each mission 3 minutes with 1 minute of rest between stations.
Standard
Five 4-minute missions using the numbers on the cards and jogging between stations.
Harder
After the first round, do a second round in reverse order with numbers raised by 20%.
Adaptations
- Limited mobility: the student takes on upper-body tasks (tossing the ball, counting skips) that count toward the card.
- Shyness: give the student the job of carrying the card and logging reps so they participate without having to lead.
- Low fitness level: the student contributes fewer reps and the squad makes up the difference, just like a real team.
Learning goals
- Sustain high-intensity work in an organized group setting.
- Split the workload fairly based on each person's abilities.
- Experience the bootcamp format as an option for an active lifestyle.
Equipment for a class of 25
- cones: 15
- mats: 5
- medicine balls: 3
- jump ropes: 5
Teacher tip
Write the cards with clear numbers and laminate them; rotate the squad leader at every station so everyone leads once.
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