Bootcamp
Wednesday, October 23rd, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
200m Run
12 No Push-Up Burpees
8 Inchworms to Push-Up
-Into-
2 Rounds:
200m Run
12 No Push-Up Burpees
8 Inchworms to Push-Up
Strength
Bench Press
On the Final Minute, Perform an AMRAP
1. 8 Reps @ 40% 1RM
2. 5 Reps @ 50% 1RM
3. 3 Reps @ 60% 1RM
4. 1 Rep @ 70% 1RM
5. AMRAP @ 75% 1RM
Strict Pull-Up or Assisted Strict Pull-Up
EMOM x 4 Sets x 10 Reps
On the Final Minute, Perform an AMRAP
1. 8 Reps @ 40% 1RM
2. 5 Reps @ 50% 1RM
3. 3 Reps @ 60% 1RM
4. 1 Rep @ 70% 1RM
5. AMRAP @ 75% 1RM
Strict Pull-Up or Assisted Strict Pull-Up
EMOM x 4 Sets x 10 Reps
WOD
Workout Format
For Time
20-19-18-17-16...
20-19-18-17-16...
Competitive
Burpees
200m Run After Each Set
200m Run After Each Set
Performance
No Push-Up Burpees
200m Run After Each Set
200m Run After Each Set
Lifestyle
Elevated Burpees
200m Run After Each Set
200m Run After Each Set