Tuesday, August 11th, 2026 - Bootcamp
1 Rounds
300m Row Each 100m Increase Speed
10 Sit Ups
6 Inch Worms
2 Rounds
20 Double Unders
10 Empty Bar Strict Press
6/4 Cal Row Sprint
Strength
For 15-20 Minutes Build To A Heavy Strict Overhead Press Triple.
Try To Do A Set Every 2-3 Minutes Depending On Need.
Secondary Strength
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 DB Reverse Flys
Even Minutes). 8-12 DB Hammer Curls
WOD
For Time3 Rounds Of: (Cap: 16 Minutes)
Elite
75 Double Unders
25 Sit Ups
30/25 Cal Row
Competitive
75 Double Under Attempts Or 150 Single Unders
25 Sit Ups
30/25 Cal Row
Performance
100 Single Unders
25 Sit Ups
25/20 Cal Row
Stimulus
1) This Should Be A Steady Moving Workout.
2) Elite Levels Should Be Looking At Big Sets Of Double Unders.
3) Sit Ups Should Be Unbroken, Reduce The Reps If Needed,
Cooldown
OptionalCalf Stretch
Glutes/Lower Back Stretch