Monday, October 19th, 2026 - Bootcamp

General Warm-Up

1 Round
3 Minutes Plate Hops
15 Dynamic Squat Stretch
15 Band Straight Arm Lat Pull Down
2 Rounds
16 Lunges
5 Burpees
3 Strict Pull Ups or 8 Ring Rows

Strength

Build to a Heavy Back Squat Single or 1 Rep Max in 20 Minutes. as the Weights Get Heavier Increase Rest Periods.

Secondary Strength

Every 1.5 Minute on the Minute × 3 Minutes
10-15 Barbell Calf Raises

WOD

For Time

Workout Format

For Time (Time Cap: 15 Minutes)

Elite

In a Vest
25-15-10
Burpee Box Step Ups
15-10-5
Strict Pull Ups

Competitive

25-15-10
Burpee Box Step Ups
15-10-5
Pull Ups

Performance

25-15-10
Burpee Box Step Ups
15-10-5
Ring Rows

Stimulus

This looks quick on paper, the burpee step ups should be smoothly chipped away but the pull up variation should be tough. If you’re somewhere in between options, ask your coach about scaling.