Wednesday, April 16th, 2025 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Mobility::
30 seconds Arm Swings
30 seconds Leg Swings per side
30 seconds Hip Flexor Stretch per side
30 seconds Calf Stretch per side
30 seconds Alternating Sweeper Stretch
30 seconds Wrist Stretch per side
Movement Prep:
2 Rounds
Run or Row for 30 seconds
5 Box Get Overs
10 Squats to Med Ball
10 Med Ball Goblet Squats
-Into-
Mobility::
30 seconds Arm Swings
30 seconds Leg Swings per side
30 seconds Hip Flexor Stretch per side
30 seconds Calf Stretch per side
30 seconds Alternating Sweeper Stretch
30 seconds Wrist Stretch per side
Movement Prep:
2 Rounds
Run or Row for 30 seconds
5 Box Get Overs
10 Squats to Med Ball
10 Med Ball Goblet Squats
WOD
Workout Format
For Time In Pairs ~ 3 Rounds
Competitive
800m run together (if raining split 1600m row)
20 box get overs split (40”)
40 goblet squats split (50/35)
20 box get overs split (40”)
40 goblet squats split (50/35)
Performance
800m run together (if raining split 1600m row)
20 box get overs split (40”)
40 goblet squats split (35/25)
20 box get overs split (40”)
40 goblet squats split (35/25)
Lifestyle
800m run together (if raining split 1200m row)
20 box get overs split (30”)
40 goblet squats split
20 box get overs split (30”)
40 goblet squats split
Notes
Form: Use Your Upper Body to Help Get Over the Box, Landing Your Feet or Knees on Top.
Stimulus: This Is a Remix of the Workouts From the Mayhem Classic, Have Fun With It!
Stimulus: This Is a Remix of the Workouts From the Mayhem Classic, Have Fun With It!