Friday, November 6th, 2026 - Bootcamp

General Warm-Up

1 Round
2 Minutes Echo Bike
30 Seconds Med Ball Forearm Squeeze While Doing Squats
30 Seconds Wall Sit with Doing Med Ball Chest Presses
2 Rounds
5 Reps Strict Burpee
5 Toes to Bar or 8 Leg/knee Raises
5 Box Jumps

Strength

For 15 Minutes Build to a Heavy 8 Rep Bench Press. This Is Not a 8 Rep Max Test However You May Feel Good and Wish to Try a 8 Rep Max. as the Weights Get Heavier, Increase Your Rest Periods Taking Anywhere from 45 Seconds to 2 Minutes Between Sets.

WOD

For Time

Workout Format

For Time in Pairs (Time Cap: 30 Minutes)

Elite

100 Air Squats
100 Toes to Bar
100 Box Jumps (24/20)
100 Cal Bike
100 Pushups
100 Burpees
100 Situps
360 Mountain Climbers

Competitive

100 Air Squats
100 Leg Raises
100 Box Jumps (20)
80 Cal Bike
100 Pushups or Knee Push Ups
100 Burpees
100 Situps
360 Mountain Climber

Performance

80 Air Squats
80 Knee Raises
80 Step Ups (20)
60 Cal Bike
80 Knee or Elevatedpushups
80 Burpees
80 Situps
300 Mountain Climber

Stimulus

This is a fun chipper workout inspired by an RTB 2020 throwback training session. Split the work as you wish with your partner and move at a smooth comfortable pace.