INCLINES #3 – THE STAIMASTER
Category: Running
The idea of The Stairmaster is simply to find as many sets of stairs within a 2km or 3km radius of your bootcamp meeting place and, of course, to run up and down them. To add a fun twist, challenge the group during the warm up to each make a guess at how many different sets of stairs that they can locate during the session. Write down everyone’s best guess, add up all the numbers and multiply the result by 1.5. For example, if the best guesses of 10 participants total 50 sets of stairs then the target points to reach is going to be 75 total ascends for the group as a whole.
You can visit the same set of stairs multiple times, but each person must ascend the stairs at least once per visit.
The group as a whole will get 1 point for each individual that climbs a set of stairs – fitter participants arriving at stairs first will be keen to run up and down several times while waiting for the others to catch up. However, each person must ascend every staircase visited at least once. The group runs to each set of stairs together. Do not allow the group to divide; this workout must be completed as a team.
Now, set the challenge: if the group as a whole fails to reach the target points within the 30min or 40min session then everyone will be faced with a ‘penalty’ drill of your choice upon returning to the park. Keep a running total of the score as the session progresses but do not reveal whether or not they won the challenge until the very end –they probably have a rough idea but will be begging to know for sure.
Know in advance of a few sets of stairs that are publically accessible so that you can guide the group if they get stuck. If necessary, you may want to change the bootcamp meeting place to an area that will be more accommodating. This is great workout for team building and esprit de corps. All different fitness levels can participate together.
