Bootcamp
Wednesday, June 17th, 2026 - Bootcamp
General Warm-Up
15 Glute Bridges
5 Depth Drops
2 Rounds
15 Band Good Mornings
15 Pogo Hops
10 Cal Echo Bike
Strength
Deadlift Every 2 Minutes on the Minutes × 5 Rounds
5 Reps @ 70% 1RM
WOD
Workout Format
5 Rounds (Time Cap: 12 Minutes)
Elite
10 Box Jump Overs
10/7 Cal Echo Bike
* in a Vest
Competitive
10 Box Jump Overs
10/7 Cal Echo Bike
Performance
10 Box Step Overs
10/7 Cal Echo Bike
Stimulus Points
1) the Bike Is a Near Sprint Take a Minute or Less.
2) Pick a Box Jump Scale and Height You Can Do Unbroken.
3) Manage Your Leg Fatigue with Short Rests Between Rounds.
Accessory
Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 5-8 Single Leg DB Deadlift per Side
Even Minutes). 8-12 Calf Raises
Cooldown
OptionalHamstring Stretch
Quad Stretch