Bootcamp
Monday, July 15th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Back Squat
Build to a Heavy 5 Reps in 12 Minutes
Rest 60-90 Seconds
2 Sets X 3 Reps at Heaviest 5
Rest 60-90 Seconds
Build to a Heavy 5 Reps in 12 Minutes
Rest 60-90 Seconds
2 Sets X 3 Reps at Heaviest 5
Rest 60-90 Seconds
WOD
Workout Format
For Time ~ You Go, I GO
Competitive
2000M Run Switching Every 400M
-Into-
2000M Row Switching Every 500M
-Into-
2000M Row Switching Every 500M
Performance
1600M Run Switching Every 400M
-Into-
1600M Row Switching Every 400M
-Into-
1600M Row Switching Every 400M
Lifestyle
1400M Run Switching Every 200M
-Into-
1400M Row Switching Every 200M
-Into-
1400M Row Switching Every 200M
Notes
Round 1
200M Run
200M Row
15 Squats to Med Ball
Round 2
200M Run
200M Row
15 Empty Bar Back Squats
200M Run
200M Row
15 Squats to Med Ball
Round 2
200M Run
200M Row
15 Empty Bar Back Squats