Friday, October 16th, 2026 - Bootcamp

General Warm-Up

1 Round
2 Minutes Row
3 × 10 Seconds Heavy Goblet Squat Holdhttps://www.youtube.com/shorts/pLD82dZyhDY
30 Seconds per Side Mid Range Lunge Holdhttps://www.youtube.com/shorts/U185qTIj69c
2 Rounds
5 Hang Muscle Clean
5 Power Clean
5 Front Squat
5 Squat Clean
5 Burpees

Strength

Clean Every 2 Minutes on the Minutes × 5 Rounds
1-2 Reps @ 87.5% 1RM

WOD

For Time

Workout Format

(Time Cap: 30 Minutes)

Elite

400m row
30 wall balls (20/14)
800m row
30 burpees
1200m row
30 burpees
800m row
30 wall balls
400m row

Competitive

400m row
30 wall balls (14/10)
800m row
30 burpees
1200m row
30 burpees
800m row
30 wall balls
400m row

Performance

400m row
20 wall balls (14/10)
800m row
20 burpees
1200m row
20 burpees
800m row
20 wall balls
400m row

Stimulus

During This Longer Duration Workout Pick Scaling Options That Will Allow You to Keep Moving at a Consistent Pace. If You Think the 1200m Row Will Take You More Than 8 Minutes, Scale the Distance of Each Row. If the Class Is Too Large to Allow Everyone to Do Wall Balls Switch for a Light DB Thruster or Power Clean and Press.

Cooldown

Optional

Quad Stretch
Glute/lower Back Stretch