Thursday, October 15th, 2026 - Bootcamp

General Warm-Up

1 Round
3 minutes skipping
15 Barbell or PVC Behind the Neck Press
15 Scap Pull Ups

2 Rounds
3 Pull Ups or 8 Ring Rows
5 Push Ups
20 Double Unders or 30 Single Unders

Strength

Bench Press Every 2 Minutes on the Minutes × 5 Rounds
1-2 Reps @ 90% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 5-8 Barbell Row
Even Minutes). 8-12 Weighted Sit Ups

WOD

For Time

Workout Format

(Time Cap: 13 Minutes)

Elite

15 Strict Pull Ups
25 Push Ups
100 Double Unders
25 Push Ups
15 Strict Pull Ups

Competitive

15 Assisted Strict Pull Ups
25 Push Ups
100 Double Under Attempts or 200 Single Unders
25 Push Ups
15 Assisted Strict Pull Ups

Performance

15 Ring Rows
25 Push Ups
100 Single Unders
25 Push Ups
15 Ring Rows

Stimulus

This is a bodyweight strength workout so pick a pull up and push up scale you can do at least 5 good reps with. Keep your rests short.

Cooldown

Optional

Lat Stretch
Chest Stretch