Thursday, July 2nd, 2026 - Bootcamp
General Warm-Up
30 Seconds Deadbugs
30 Seconds Plank Shoulder Taps
2 Rounds
10 Empty Bar Strict Press
10 Empty Bar Romanian Deadlifts
30 Seconds Bike
Strength
Every 2 Minutes on the Minutes × 5 Rounds
Deadlift: 5 Reps @ 75% 1RM
WOD
For Time (Time Cap: 8 Minutes)
Jennuinely Awful - Workout by Jenn Dougan
Elite
12-9-6-3
Shoulder to Overhead
15/10 Cal Air Bike
Rest 30 Seconds
(Men: 135-145-155-165)
(Female: 90-95-100-105)
Competitive
12-9-6-3
Shoulder to Overhead
12/8 Cal Air Bike
Rest 30 Seconds
(Men: 115-125-135-145)
(Female: 80-85-90-95)
Performance
12-9-6-3
Shoulder to Overhead
10/7 Cal Air Bike
Rest 30 Seconds
(Men: 65-75-85-95)
(Female: 35-40-45-50)
Stimulus Points
1) the Short Rest Won’t Be Enough to Fully Recover from the Bike Sprint but Give Enough Time to Go into the Shoulder to Overhead.
2) the Bike Should Be a Hard Sprint and the Weight a Potential Challenge.
3) This Workout Is Brought to You by Jen Dougan
Accessory
Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Cyclist Goblet Squats with a Slow Eccentric
Even Minutes). 8-12 Band Hamstring Curls with a 1-2 Seconds Squeeze.
Cooldown
OptionalShoulder Stretch
Hamstring Stretch