Tuesday, June 16th, 2026 - Bootcamp
General Warm-Up
30 Seconds Plank
30 Second Band Row Hold
2 Rounds
200m Run
5 Push Ups with a Mid Way Pause
10 Sit Ups
Strength
Bench Press Every 2 Minutes on the Minutes × 5 Rounds
5 Reps @ 70% 1RM
WOD
For Time (Time Cap: 20 Minutes)
Elite
400m Run
50 Hand Release Push-ups
400m Row
100m Farmer's Carry (2 × 70/50)
400m Run
125 Sit-ups
Competitive
400m Run
40 Hand Release Push-ups
400m Row
100m Farmer's Carry (2 × 50/35)
400m Run
100 Sit-ups
Performance
400m Run
30 Hand Release Push-ups
400m Row
100m Farmer's Carry (2 × 35/25)
400m Run
75 Sit-ups
Stimulus Points
1) the Run/row Should Take About 2 Minutes Give or Take a Few Seconds. (Reduce Distance If Needed)
2) Break the Movements into Manageable Chunks So You Don't Hit Failure.
3) Reduce Reps or Scale Movements to Maintain Proper Form or If You're Worried About Dom's.
Accessory
Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Seated Band Row
Even Minutes). 8-12 DB Z Press
Cooldown
OptionalGlute Stretch
Chest Stretch