BSC26: Hybrid Functional Fitness Workout (Sat)

This is one of the events organised as part of Big Spring Camp 2026

Fuel your Saturday afternoon with a high-energy blast! Join us for a Hybrid Functional Fitness Workout - a session designed to blend strength, cardio, and endurance in a way that gets you moving, sweating, and smiling.

The Workout

The session focuses on a Hybrid Fitness approach: a combination of running and functional bodyweight movements like squats, burpees, and sit-ups to keep your heart rate up and your engine moving. We’ll pair these intervals with targeted blocks of strength and core work. Whether you’re a total beginner or a seasoned athlete, the format is designed to be accessible, allowing you to go at your own pace while still being challenged. We’ll wrap it all up with a high-octane "Grit Finisher" to leave you with that unmistakable post-workout buzz.

The Format

We’ll kick things off with a focused 4-minute "snap" warm-up to get the blood pumping. This is followed by three 10-minute work rounds with programmed rest intervals, ensuring you can maintain high quality and intensity throughout. We'll wrap up the session with a descending "ladder" finisher that will truly test your grit!

Recovery & Stretching

To ensure you aren't too stiff for the rest of the camp’s activities, this high-intensity session is followed by an Extended Stretching Session. We highly recommend joining both to flush out the system and recover properly before the evening festivities. 

What should I bring?

You won’t need any fancy kit - just trainers, a water bottle, and your best effort. We’ll be outdoors on the grass, so bring a towel or mat if you'd prefer not to do floor work (like sit-ups) directly on the ground. Don't forget the suncream if it's a bright one!

Who’s running the session? 

This event is led by OutdoorLads’ very own Emrys. A true fitness enthusiast, Emrys has now completed several HYROX races, competing in both the Open Singles and Doubles categories. Drawing on his experience as a competitor and a volunteer judge, Emrys brings a focus on good form, support, and "good vibes" to help make this a positive and empowering part of your Saturday.

Note: This session involves running and high-intensity movement. If you have any respiratory issues, please ensure you bring your inhalers or necessary medication with you.

Special Feature: The "Bring Sally Up" Challenge

Think you’ve got the endurance to top the leaderboard? After the session, we will be running the infamous "Bring Sally Up" Challenge.

The Rules

Using the push-up version of the challenge, you’ll follow the rhythm of the song Flower by Moby. When the lyrics say "Bring Sally up," you push up and hold a high plank; when they say "Bring Sally down," you lower into a hover just above the ground and hold. No resting on the grass!

The Prize

Whoever sits at the top of the leaderboard by the end of the weekend will win an exclusive OutdoorLads "GetOutMore" Cool T-Shirt (Sport Shirt) from the OutdoorLads shop!

Photos: Provided by OutdoorLads members and volunteers, used with permission, or AI-generated.