Wednesday, October 21st, 2026 - Bootcamp

General Warm-Up

1 Round
3 Minutes Skipping
75ft Duck Walkhttps://www.youtube.com/watch?v=D1KzLUqeMaI
2 Rounds
5 Snatch Grip Deadlift
5 Jumping Snatch Grip Deadlift
5 Muscle Snatch
5 Snatch
5 Wall Balls
15 Double Unders or 25 Single Unders

Strength

Snatch Every 2 Minutes on the Minutes × 5 Rounds
1-2 Reps @ 87.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 9 Minutes
Minutes 1-4-7). 8-12 Weighted Sit Ups
Minutes 2-5-8) 45 Second Single Arm Farmer Hold Right
Minutes 3-6-9).45 Second Single Arm Farmer Hold Left

WOD

AMRAP / For Reps

Workout Format

EMOM X 10 Minutes

Elite

12 Wall Balls (20/14)
Max Double Unders

Competitive

10 Wall Balls (14/10)
Max Double Unders

Performance

8 Wall Balls (14/10)
Max Double Under Attempts or Single Unders

Stimulus

This Is an Awesome Workout to Practice Double Unders, Get Your First One, or Train Doubles Under Fatigue. You Do Not Need to Go the Entire Minute Working; You Can Plan Your Rests or Have a Number of Skips in Your Head You Want to Hit. If You're in the Elite Category You Should Be Able to Move Back and Forth Between Movements with Little Rest for the Entire 10 Minutes.