Bootcamp
Wednesday, September 23rd, 2026 - Bootcamp
General Warm-Up
1 Round
60 Seconds Echo Bike
10 Thread the Needle per Side
5 Inchworms
2 Rounds
7/5 Cal Echo Bike Sprint
8 Sit Ups
5 Push Upshttps://www.youtube.com/watch?v=5pJKfiLNuMM
20 Second Farmer Hold
Strength
Bench Press Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 82.5% 1RM
Secondary Strength
Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Close Grip Bench Press
Even Minutes). 3-10 Strict Pull Ups
WOD
For TimeWorkout Format
4 Rounds for Time (Time Cap: 18 Minutes)
Elite
25/20 Cal Echo Bike
25 Sit Ups
100ft Farmer Carry (50/35)
Competitive
20/15 Cal Echo Bike
25 Sit Ups
100ft Farmer Carry (50/35)
Performance
20/15 Cal Echo Bike
20 Sit Ups
100ft Farmer Carry (35/25)
Stimulus
1) This Is a Workout You Should Be Able to Move at a Steady Pace Throughout.
Cooldown
Core Stretch
Quad Stretch