Bootcamp
Monday, June 24th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Back Squat
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 10 Reps / Rest 30-60 Seconds
2 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
3 Sets X 5 Reps @ Working Weight (@ a Difficulty of 7-9/10) / Rest 60-120 Seconds
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 10 Reps / Rest 30-60 Seconds
2 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
3 Sets X 5 Reps @ Working Weight (@ a Difficulty of 7-9/10) / Rest 60-120 Seconds
WOD
Workout Format
4 Rounds for Time
Competitive
In a 20/14LB Weight Vest
30 Alternating Box Step-Ups With 2X 20/10LB Dumbbells
8 Strict Pull-Ups
400M Run
30 Alternating Box Step-Ups With 2X 20/10LB Dumbbells
8 Strict Pull-Ups
400M Run
Performance
30 Alternating Box Step-Ups With 2X 25/15LB Dumbbells
6 Strict Pull-Ups or 12 Ring Rows
400M Run
6 Strict Pull-Ups or 12 Ring Rows
400M Run
Lifestyle
16 Alternating Box Step-Ups With or Without Dumbbells
10 Ring Rows
400M Run
10 Ring Rows
400M Run
Notes
Round 1
15 Air Squats
16 Alternating Lunges
16 Alternating Lunges With Dumbbells
Round 2
10 Scapular Pull-Ups
15 Ring Rows
6 Pull-Ups or 10 Ring Rows
Round 3
200m Run
200m Run
200m Run
15 Air Squats
16 Alternating Lunges
16 Alternating Lunges With Dumbbells
Round 2
10 Scapular Pull-Ups
15 Ring Rows
6 Pull-Ups or 10 Ring Rows
Round 3
200m Run
200m Run
200m Run