Bootcamp
Tuesday, November 10th, 2026 - Bootcamp
General Warm-Up
1 Rounds
2 Minutes Row
1 Minutes Skipping
15 PVC Pass Throughs
5 Explosive Push Ups
2 Rounds
10/7 Cal Row Sprint
25 Double Unders
8 Push Ups
Strength
Every 2 Minutes on the Minute × 5 Rounds
5 Bench Press @ 65-70%1RM
Secondary Strength
Every 1.5 Minute on the Minute × 6 Rounds
Odd Minutes) 8-12 per Side Single Arm DB Row
Even Minutes) 20-30 Seconds Zercher Hold
WOD
For TimeWorkout Format
For Time (Time Cap: 13 Minutes)
Elite
40-30-20
Cal Row
120-90-60
Double Unders
Competitive
30-20-10
Cal Row
90-60-30
Double Unders
Performance
20-10-5
Cal Row
120-90-60
Single Unders
Stimulus
Pace the row so you’re not gassed out for the skipping. In competitive don’t be afraid to count double under attempts so you can practice the double unders.