Thursday, September 17th, 2026 - Bootcamp

General Warm-Up

1 Round
1 Min Single Unders
10 PVC Behind the Neck Press
10 PVC Overhead Squats
2 Rounds
15 Double Unders
200m Row
16 PVC Overhead Alternating Lunges

Strength

Back Squat Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 80% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 6-10 Dual DB Split Squat Right
Even Minutes). 6-10 Dual DB Split Squat Left

WOD

AMRAP / For Reps

Workout Format

15 Minutes AMRAP

Elite

75 Double Unders
500m Row
10 Overhead Squats (115/80)

Competitive

60 Double Unders or 120 Single Unders
500m Row
10 Overhead Squats (95/65)

Performance

100 Single Unders
500m Row
10 Overhead Squats (75/50)

Stimulus

1) Focus on Maintaining Control Overhead Will Under Fatigue, Keep a Strong Focus on Overhead Squat Form Not Weight on the Bar.
2) This Is a Great Workout to Work on Double Unders, If That’s a Skill You’re Working Towards.

Cooldown

Calf Stretch
Glute/lower Back Stretch