Tuesday, July 22nd, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes At An Easy Pace
16 Walking Lunges
15 Band Rows
15 Calf Raises
30 Seconds Plank
16 Walking Lunges
15 Band Rows
15 Calf Raises
30 Seconds Plank
Strength
Bent Over Barbell Row
Performance Track
Perform 4 Warm Up Sets of 9-6-3-1 to be completed within 6 minutes
Into
5 Sets of 3 Reps @ 80% 1 rep max to be completed within 9 minutes
Practice Track
Perform 4 Warm Up Sets of 10-6-4 to be completed within 6 minutes
Into
4 Sets of 6 Reps @ a moderate weight to be completed within 9 minutes
Performance Track
Perform 4 Warm Up Sets of 9-6-3-1 to be completed within 6 minutes
Into
5 Sets of 3 Reps @ 80% 1 rep max to be completed within 9 minutes
Practice Track
Perform 4 Warm Up Sets of 10-6-4 to be completed within 6 minutes
Into
4 Sets of 6 Reps @ a moderate weight to be completed within 9 minutes
WOD
Workout Format
AMRAP ~ 15 Minutes
COMPETITVE
20 Ring Rows
15 Sit Ups
30 Double Unders
COMPETITVE
20 Ring Rows
15 Sit Ups
30 Double Unders
Performance
20 Ring Rows
15 Sit Ups
50 Single Unders
15 Sit Ups
50 Single Unders
Lifestyle
20 Ring Rows
15 Sit Ups
30 Single Unders
15 Sit Ups
30 Single Unders
Notes
Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 5 Minutes
10 Ring Rows
10 Sit Ups
15 Single or Double Unders
2 Rounds To Be Completed Within 5 Minutes
10 Ring Rows
10 Sit Ups
15 Single or Double Unders
Notes
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Scorpion Twist Stretch X 30 Seconds Per Side
Hip Flexor Stretch X 30 Seconds Per Side
Child's Pose X 30 Seconds
Upper Back Stretch On Rig X 30 Seconds
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Scorpion Twist Stretch X 30 Seconds Per Side
Hip Flexor Stretch X 30 Seconds Per Side
Child's Pose X 30 Seconds
Upper Back Stretch On Rig X 30 Seconds
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side