Bootcamp
Thursday, July 16th, 2026 - Bootcamp
General Warm-Up
30 Seconds High Plank Shoulder Taps
10 Single Leg DB Deadlifts per Side
2 Rounds
30 Single Unders
10 Empty Bar Deadlifts
10 Alternating Reverse Lunges
Strength
Every 2 Minutes on the Minutes × 5 Rounds
Deadlift: 3 Reps @ 80% 1RM
WOD
AMRAP / For RepsWorkout Format
10 minutes
Elite
5 Deadlifts (305/215)
70 Double Unders
Competitive
5 Deadlifts (275/190)
70 Double Unders
Performance
5 Deadlifts (225/155)
100 Single Unders
Stimulus
1) This Is a Somewhat Heavy Deadlift Be Sure You Can Do 5 Reps Without Form Decay.
2) Try to Do Large Sets of Double Unders, This Is Also a Great Workout to Practice Them as Well If You Can Only Do a Handful at a Time.
Accessory
Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 DB Split Squat Right
Even Minutes). 8-12 DB Split Squat Left
Cooldown
OptionalGlute/Lower Back Stretch
Quad Stretch