Thursday, August 13th, 2026 - Bootcamp

General Warm-Up

1 Rounds
15 Band Pull Aparts
15 Band Lat Pull Downs
10 Push Ups

2 Rounds
200m Run
20 Seconds Farmer Hold
5 Empty Bar Bench Press

Strength

For 15-20 Minutes Build To A Heavy Bench Press Triple.
Try To Do A Set Every 2-3 Minutes Depending On Need.

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 6-12 Tricep Dips
Even Minutes). 8-12 Bent Over Barbell Rows

WOD

AMRAP / For Reps

Workout Format

For 15 Minutes

Elite

100m Dual DB Farmer Carry (50/35)
20 Dual DB Bench Press (50/35)
800m Run

Competitive

100m Dual DB Farmer Carry (35/25)
20 Dual DB Bench Press (35/25)
800m Run

Performance

100m Dual DB Farmer Carry (35/25)
15 Dual DB Bench Press (35/25)
600m Run

Stimulus

Stimulus points
1) an AMRAP after the day's prior workout, go at a pace that feels comfortable and sustainable for the duration.
2) break up the bench press well before failure to avoid large rest times.
3) the weighted movements shouldn’t feel particularly heavy.

Cooldown

Chest Stretch
Forearm Stretch
Calf Stretch