Bootcamp
Wednesday, July 8th, 2026 - Bootcamp
General Warm-Up
30 Seconds Wall Sit
60 Seconds Glute Bridge Hold
2 Rounds
1 Minute Air Bike
10 Clean Form Deadlift
10 Muscle Cleans
10 Squat Cleans
Strength
Every 1:30 Minutes on the Minutes × 6 Rounds
Cleans 2 Reps @ 75% 1RM
WOD
For CaloriesWorkout Format
3 Rounds
Elite
Air Bike 5 Minutes on / 90 Seconds Off
Competitive
Air Bike 5 Minutes on / 90 Seconds Off
Performance
Air Bike 5 Minutes on / 90 Seconds Off
Stimulus
1) Bike Is Meant to Be Done at About 85% Max Effort and Sustained for the Complete 5 Minutes.
2) Your Legs Should Feel Pretty Roasted and the 90 Seconds Shouldn’t Be Enough Time to Fully Recover.
Accessory
Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-15 Weighted Side Plank Dips Right
Even Minutes). 8-15 Weighted Side Plank Dips Left
Cooldown
Quad Stretch
Glutes/Hamstring Stretch