Bootcamp
Wednesday, July 1st, 2026 - Bootcamp
General Warm-Up
20 Pogo Hops
30 Seconds Wall Sit
2 Rounds
10 Push Ups
20 Reverse Lunges
200m Run
WOD
AMRAP / For RepsWorkout Format
In Pairs, Split Work (Time Cap: 40 Minutes)
Elite
1000m Row
30 Burpees
800m Run
40 Box Step Ups (24"/20")
*In a Weight Vest
Competitive
1000m Row
30 Burpees
800m Run
40 Box Step Ups (24"/20")
Performance
800m Row
30 Burpees
600m Run
40 Box Step Ups (20"/20")
Stimulus
1) Split Everything with Your Partner.
2) Happy Canada Day, Enjoy the Workout, Adjust Things as Needed to Have a Enjoyable Workout.
Cooldown
OptionalQuad Stretch
Chest Stretch