Bootcamp
Wednesday, July 31st, 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 85% 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 85% of Your 1 Rep Max.
WOD
Workout Format
2 Minutes Work / 30 Seconds Rest
Competitive
1) Air Bike
2) Row
3) Run
4) Ski Erg
5) Bike Erg
6) Single Unders
7) Box Step UPS
8) Burpees
2) Row
3) Run
4) Ski Erg
5) Bike Erg
6) Single Unders
7) Box Step UPS
8) Burpees
Performance
1) Air Bike
2) Row
3) Run
4) Ski Erg
5) Bike Erg
6) Single Unders
7) Box Step UPS
8) Burpees
2) Row
3) Run
4) Ski Erg
5) Bike Erg
6) Single Unders
7) Box Step UPS
8) Burpees
Lifestyle
1) Air Bike
2) Row
3) Run
4) Ski Erg
5) Bike Erg
6) Single Unders
7) Box Step UPS
8) Elevated Burpees
2) Row
3) Run
4) Ski Erg
5) Bike Erg
6) Single Unders
7) Box Step UPS
8) Elevated Burpees
Notes
10 Inchworms
1 Minute Cardio of Choice
10 Push-Ups or Elevated Push-Ups
1.5 Minutes Cardio of Choice
10 Plank Outs
2 Minutes Cardio of Choice
10 Burpees to Squat Jump
1 Minute Cardio of Choice
10 Push-Ups or Elevated Push-Ups
1.5 Minutes Cardio of Choice
10 Plank Outs
2 Minutes Cardio of Choice
10 Burpees to Squat Jump