Bootcamp
Wednesday, June 24th, 2026 - Bootcamp
General Warm-Up
15 Calf Raises
30 Second Wall Sit
2 Rounds
200m Run
10 Air Squats
10 Push Ups Or Knee Push Ups
Strength
Every 2 Minutes On The Minutes X 5 Rounds
Back Squat: 5 Reps @ 72.5% 1 Rm
WOD
Workout Format
5 Rounds For Time (Time Cap: 25 Minutes)
Elite
600m Run
25 Wall Balls (20/14)
Competitive
600m Run
25 Wall Balls (14/10)
Performance
400m Run
25 Wall Balls (14/10)
Stimulus Points
1) The Run Shouldn't Take More Than 4 Minutes, Give Or Take A Few Seconds.
2) Wall Balls Don't Need To Be Unbroken But Should Be Done In Big Sets Of 10-15 Reps At Least.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 5-8 Lying Band Hip Flexion Per Side
Even Minutes). 8-12 Db Romanian Deadlifts
Cooldown
OptionalQuad Stretch
Glute Stretch