Bootcamp
Tuesday, July 21st, 2026 - Bootcamp
General Warm-Up
15 Prone A’s
30 Seconds Bent Over Reverse Fly Hold
2 Rounds
45 Seconds Echo Bike
30 Single Unders
10 Push Ups
Strength
Every 2 Minutes On The Minutes X 5 Rounds
Bench Press 3 Reps @ 82.5% 1 RM
WOD
AMRAP / For RepsWorkout Format
15 Minutes
Elite
30/23 Cal Echo Bike
60 Double Unders
30 Sit Up
15 Push Ups
Competitive
27/20 Cal Echo Bike
60 Double Unders
30 Sit Up
15 Push Ups
Performance
25/18 Cal Echo Bike
100 Single Unders
30 Sit Up
9 Push Ups
Stimulus
1) Your Push Ups Scale Should Be Doable Unbroken For A Round Or Two.
2) Athletes Doing Elite Should Be Looking To Do The Doubles Unbroken.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Dumbbell Bent Over Row
Even Minutes). 8-12 Kneeling DB Press
Cooldown
Quad Stretch
Chest Stretch