Bootcamp
Friday, October 23rd, 2026 - Bootcamp
General Warm-Up
1 Round
3 Minutes Echo Bike
15 Glute Bridges
5 Broad Jumps
2 Rounds
7/5 Cal Echo Bike Sprint
8 Sit Ups
10 Lunges
5 Burpees
Strength
Build to a Heavy Deadlift Single or 1 Rep Max in 20 Minutes. as the Weights Get Heavier Increase Rest Periods.
WOD
AMRAP / For RepsWorkout Format
For 30 Minutes
Elite
30/23 cals echo bike
15 sit ups
30 burpee jump lunge complexhttps://www.youtube.com/watch?v=XKmKefBhbM8
Competitive
30/23 Cals Echo Bike
15 Sit Ups
30 Burpee Lunge Complex
Performance
23/17 Cals Echo Bike
15 Crunches
20 Burpee Lunge Complex
Stimulus
This is a long, leg heavy workout that should be paced at a slow but steady speed. Expect to be on the bike for a decent amount of time and i would suggest going step ups early on the burpee complex.