Bootcamp
Monday, July 20th, 2026 - Bootcamp
General Warm-Up
30 Pogo Hops
16 Weighted Dead Bugs
2 Rounds
250m Row
10 Jumps Over Bar
10 Light Weight Deadlifts
Strength
Every 2 Minutes On The Minutes X 5 Rounds
Deadlifts: 3 Reps @ 82.5% 1 RM
WOD
For TimeWorkout Format
Time Cap: 15 minutes
Elite
21-15-9
Burpee Box Jump Overs (30/24)
41-30-18
Cal Row
Competitive
21-15-9
Burpee Box Jump Overs (24/20)
41-30-18
Cal Row
Performance
21-15-9
Burpee Box Jump Overs Or Step Overs (24/20)
41-30-18
Cal Row
Stimulus
1) You Should Be Able To Chip Away At These Burpee Box Jumps Without Standing Around For Rest.
2) Keep A Steady Pace On The Row, And If You Need To Reduce The Calories.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 6-8 Per Side Split Squat
Even Minutes). 8-12 Weighted Hip Thrusts
Cooldown
Hip/Glute Stretch
Calf Stretch