Bootcamp
Friday, August 14th, 2026 - Bootcamp
General Warm-Up
1 Rounds
10/8 Cal Echo Bike
16 Alternating Cossack Squats
15 Glute Bridges
2 Rounds
10 Air Squats
5 Kb Swings
10 Empty Bar Deadlift
Strength
For 15-20 Minutes Build To A Heavy Deadlift 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 Barbell Glute Thrusters
Even Minutes). 8-15 Assisted Sissy Squats https://www.youtube.com/shorts/-VXL14h9yV8
WOD
For TimeWorkout Format
Time Cap: 8 Minutes
Elite
21-15-9
Single KB Swing (70/50)
Calorie Echo Bike
Competitive
21-15-9
Single KB Swing (50/35)
Calorie Echo Bike
Performance
21-15-9
Single KB Swing (35/25)
Calorie Echo Bike
Stimulus
1) A Quick Sprint Workout, Keep The Intensity High.
2) KB Swings Should Be Done Unbroken.
Cooldown
Glute Stretch
Quad Stretch