Tuesday, August 11th, 2026 - Bootcamp

General Warm-Up

1 Rounds
300m Row Each 100m Increase Speed
10 Sit Ups
6 Inch Worms

2 Rounds
20 Double Unders
10 Empty Bar Strict Press
6/4 Cal Row Sprint

Strength

For 15-20 Minutes Build To A Heavy Strict Overhead Press Triple.
Try To Do A Set Every 2-3 Minutes Depending On Need.

Secondary Strength

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 DB Reverse Flys
Even Minutes). 8-12 DB Hammer Curls

WOD

For Time

Workout Format

3 Rounds Of: (Cap: 16 Minutes)

Elite

75 Double Unders
25 Sit Ups
30/25 Cal Row

Competitive

75 Double Under Attempts Or 150 Single Unders
25 Sit Ups
30/25 Cal Row

Performance

100 Single Unders
25 Sit Ups
25/20 Cal Row

Stimulus

1) This Should Be A Steady Moving Workout.
2) Elite Levels Should Be Looking At Big Sets Of Double Unders.
3) Sit Ups Should Be Unbroken, Reduce The Reps If Needed,

Cooldown

Optional

Calf Stretch
Glutes/Lower Back Stretch