Bootcamp
Thursday, August 7th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
30 Plate Hops
20 Seconds Per Side Plate Pinch Hold
20 Mountain Climbers
30 Plate Hops
20 Seconds Per Side Plate Pinch Hold
20 Mountain Climbers
Push Press
Every 1.5 Minutes On The Minute: Building Weight Or Work Technique
3-3-3-3-3-3
3-3-3-3-3-3
WOD
Workout Format
5 Rounds ~ 20 Minute Time Cap
Competitive
300m Run
100m Single Arm Farmer Carry (50/35)
20 Sit Ups
100m Single Arm Farmer Carry (50/35)
20 Sit Ups
Performance
300m Run
100m Single Arm Farmer Carry (30/25)
20 Sit Ups
100m Single Arm Farmer Carry (30/25)
20 Sit Ups
Lifestyle
200m Run
100m Single Arm Farmer Carry
10 Crunches
100m Single Arm Farmer Carry
10 Crunches
Notes
Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
30 Seconds Farmer Hold Per Side
5 Sit Ups
1 Round (Modify And Repeat As Needed)
30 Seconds Farmer Hold Per Side
5 Sit Ups
Notes
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Forearm Stretch On Floor X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Calf Stretch X 30 Seconds Per Side
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Forearm Stretch On Floor X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Calf Stretch X 30 Seconds Per Side