Bootcamp
Saturday, May 4th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
WOD
Workout Format
AMRAP ~30 Minutes ~ Teams of 3
Competitive
30 Box Jumps
30 Cal Air Bike
30 Push-Ups
30 Box Step Overs
30 Cal Air Bike
30 Pull-Ups
30 Cal Air Bike
30 Push-Ups
30 Box Step Overs
30 Cal Air Bike
30 Pull-Ups
Performance
30 Box Jumps or Steps
30 Cal Air Bike
30 Push-Ups or Elevated Push-Ups
30 Box Step Overs
30 Cal Air Bike
30 Jumping Pull-Ups
30 Cal Air Bike
30 Push-Ups or Elevated Push-Ups
30 Box Step Overs
30 Cal Air Bike
30 Jumping Pull-Ups
Lifestyle
30 Box Step Overs
30 Cal Air Bike
30 Elevated Push-Ups
30 Box Step Overs
30 Cal Air Bike
30 Ring Rows
30 Cal Air Bike
30 Elevated Push-Ups
30 Box Step Overs
30 Cal Air Bike
30 Ring Rows
Notes
Round 1
8/6 Cal Air Bike
12 Band Row
12 Negative Push-up
8 High Jump
Round 2
8/6 Cal Air Bike
15 Kip Swing
12 Elevated Push-Ups
8 Box Step-Ups
Round 3
8/6 Cal Air Bike
8 Pull-Ups
12 Push-up
8 Box Jumps
8/6 Cal Air Bike
12 Band Row
12 Negative Push-up
8 High Jump
Round 2
8/6 Cal Air Bike
15 Kip Swing
12 Elevated Push-Ups
8 Box Step-Ups
Round 3
8/6 Cal Air Bike
8 Pull-Ups
12 Push-up
8 Box Jumps