Monday, October 19th, 2026 - Bootcamp
1 Round
3 Minutes Plate Hops
15 Dynamic Squat Stretch
15 Band Straight Arm Lat Pull Down
2 Rounds
16 Lunges
5 Burpees
3 Strict Pull Ups or 8 Ring Rows
Strength
Build to a Heavy Back Squat Single or 1 Rep Max in 20 Minutes. as the Weights Get Heavier Increase Rest Periods.
Secondary Strength
Every 1.5 Minute on the Minute × 3 Minutes
10-15 Barbell Calf Raises
WOD
For TimeFor Time (Time Cap: 15 Minutes)
Elite
In a Vest
25-15-10
Burpee Box Step Ups
15-10-5
Strict Pull Ups
Competitive
25-15-10
Burpee Box Step Ups
15-10-5
Pull Ups
Performance
25-15-10
Burpee Box Step Ups
15-10-5
Ring Rows
Stimulus
This looks quick on paper, the burpee step ups should be smoothly chipped away but the pull up variation should be tough. If you’re somewhere in between options, ask your coach about scaling.