Thursday, November 27th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
30 Skips
10 Dynamic Squat Stretch
10 Lying Leg Raises
30 Skips
10 Dynamic Squat Stretch
10 Lying Leg Raises
Strength - Front Squat
3 Sets X 5 Reps @ 75% 1RM (RPE 7-8)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
5 Rounds For Time (Time Cap: 14 Minutes)
Elite
30 Sit Ups
20 Wall Balls (20/14)
10 Double Cross Over Skips
20 Wall Balls (20/14)
10 Double Cross Over Skips
Competitive
20 Sit Ups
20 Wall Balls (20/14)
25 Cross Over Skips
20 Wall Balls (20/14)
25 Cross Over Skips
Performance
20 Sit Ups
20 Wall Balls (14/10)
20 Cross Over Skips
20 Wall Balls (14/10)
20 Cross Over Skips
Stimulus Points
Unique Skipping Skill To Try
High Reps, Pick Appropriate Wall Ball Weight For Big Sets
High Reps, Pick Appropriate Wall Ball Weight For Big Sets
Accessory
Every 1 Minute On The Minute X 3 Rounds
1) 30 Seconds Russian Twists
2) 30 Seconds Cobra Hold
1) 30 Seconds Russian Twists
2) 30 Seconds Cobra Hold
Cool Down & Dismissal
100m Walk
Deep Lunge Stretch
Calf Stretch
Deep Lunge Stretch
Calf Stretch