Bootcamp
Wednesday, July 17th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Bench Press
15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible
*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 80% of Your 1 Rep Max.
15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible
*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 80% of Your 1 Rep Max.
WOD
Workout Format
3 Rounds
Competitive
Max Unbroken Double Unders
60 Seconds of Muscle Ups
Rest 60 Seconds
60 Seconds of Muscle Ups
Rest 60 Seconds
Performance
3 Sets of Max Unbroken Double Unders
60 Seconds of Kipping or Butterfly Pull-Ups/Chest to Bar Pull-Ups
Rest 60 Seconds
60 Seconds of Kipping or Butterfly Pull-Ups/Chest to Bar Pull-Ups
Rest 60 Seconds
Lifestyle
60 Seconds of Skipping
45 Seconds of Ring Rows
Rest 60 Seconds
45 Seconds of Ring Rows
Rest 60 Seconds
Notes
Round 1
8 Inchworms
30 Second Skipping
30 Second Dead Hang
Round 2
10 Push-up
30 Seconds Double Under Attempts
30 Second Scap Pull-up
Round 3
60 Seconds Kip Swing Practice
8 Inchworms
30 Second Skipping
30 Second Dead Hang
Round 2
10 Push-up
30 Seconds Double Under Attempts
30 Second Scap Pull-up
Round 3
60 Seconds Kip Swing Practice