Tuesday, September 1st, 2026 - Bootcamp

Bootcamp

Tuesday, September 1st, 2026 - Bootcamp

General Warm-Up

1 Round
200m Run
16 Alternating Knee Over Toes Lunges
10 Squat Jumps
2 Rounds
200m Run
10 Empty Bar Squats
10 Empty Bar Push Press

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Back Squat 5 Reps @ 75% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 10-16 Alternating Side Lunges
Even Minutes). 8-12 DB Stiff Leg Deadlift

WOD

AMRAP / For Reps

Workout Format

15 Minute AMRAP

Elite

400m Run
15 Thrusters (95/65)

Competitive

400m Run
15 Thrusters (75/55)

Performance

300m Run
15 Thrusters (45/35)

Stimulus

1) This Is a Leg Endurance/cardio Workout. Run at a Steady Pace So You Don’t Burn Out Early.
2) the Thruster Weight Should Be Something Your Confident You Can Do Unbroken for a Few Rounds.

Cooldown

Optional

Quad Stretch
Calf Stretch