Bootcamp
Friday, August 28th, 2026 - Bootcamp
General Warm-Up
2 Round
200m Run
10 Alternating Hip Rotations
10 Push Ups
Strength
Every 1.5 Minutes on the Minutes × 5 Rounds
Bench Press 5 Reps @ 72.5% 1RM
Secondary Strength
Every 1 Minute on the Minute × 3 Minutes
3-12 Pull Ups
WOD
For TimeWorkout Format
Time Cap: 45 Minutes
Elite
7km Run
Competitive
5km Run
Performance
30 Minutes Run
Stimulus
1) If You Are Not Comfortable with Running, Choose to Run for About 30 Minutes at an Easy Pace.
2) the 7km Run Should Take No Longer Than 45 Minutes If It Will Scale.
3) Route Is Down St. George, Left Turn Down the North West Trail, into the Park and Down Firebreak Road, Back up into the Park and Follow North West Trail Back. for the 5km Run Don't Go Back into the Park Cross the Street and Head Back to the Gym.
Cooldown
Hamstring Stretch
Calf Stretch