This is my all time worst type of workout. Hate it will my heart. But it really pushes you to go as fast as you can. Because it is a chasing game. If you are slow, then you slow everyone down, so you have to go as fast as you can to keep your lane going.
This works for teams of 3-4, or how many as you like, but then you have to have more exercises on the track. Let´s make up a workout with three people in the track.
- 200 m row
- 10 Box Jumps
- 20 Dead Bugs
- 20 Overhead Walking Lunges
- 15 Kettlebell Swing
- 10 Reverse Burpees
- 10 Wall Balls
This is not meant to be heavy, but more fast and cardio like. Usually the rounds are established in the beginning. Like the idea is that every member has to finish 5 rounds, or it´s make like an amrap, where you just keep it up for 25-30 minutes.
The first person starts rowing and the next one cannot start until the first one starts box jumping, and the third cannot start rowing until the second one has finished it. It is not allowed to skip ahead of a person, unless they are dying an tell you that they won´t keep up.
So the idea is that you don´t let your teammates down, you try do let the track run smoothly, no one should have to wait for their turn to swing or jump or whatever.
Also if someone on the team realizes that they are dragging people down they can scale the exercise by doing either fewer reps or letting people go in front.
But also if someone on the team is faster than everyone else they can make the weights heavier or do more reps since they would otherwise have to wait.
I really don´t like this chase exercise cause my friends always make me go in first and then I really go all out to let them not get a break, make it a kind of an competition, how much of a gap can I make for me, and can I get my rest if I go fast enough so I get next to the last person, cause I like working fast for a little time and then reward myself with a small break, but in this chase you might not get any break if your teammates don´t let you.