Bootcamp
Tuesday, June 16th, 2026 - Bootcamp
General Warm-Up
30 Seconds Plank
30 Second Band Row Hold
2 Rounds
200m Run
5 Push Ups With A Mid Way Pause
10 Sit Ups
Strength
Bench Press Every 2 Minutes On The Minutes X 5 Rounds
5 Reps @ 70% 1 Rm
WOD
Workout Format
For Time (Time Cap: 20 Minutes)
Elite
400m Run
40 Hand Release Push-Ups
400m Row
100m Farmer's Carry (2x70/50)
400m Run
125 Sit-Ups
Competitive
400m Run
30 Hand Release Push-Ups
400m Row
100m Farmer's Carry (2x50/35)
400m Run
100 Sit-Ups
Performance
400m Run
20 Hand Release Push-Ups
400m Row
100m Farmer's Carry (2x35/25)
400m Run
75 Sit-Ups
Stimulus Points
.Go Hard On The Cardio Movements And Break The Rest Into Manageable Chunks.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Seated Band Row
Even Minutes). 8-12 DB Z Press
Cooldown
OptionalGlute Stretch
Chest Stretch