Wednesday, February 11th, 2026 - Bootcamp
General Warm-Up
1 Round
15 Band Y Raises
15 Band Pull Aparts
3 Rounds
40 Single Unders
50ft Single Arm DB Carry
5 Inchworms to Push up
15 Band Y Raises
15 Band Pull Aparts
3 Rounds
40 Single Unders
50ft Single Arm DB Carry
5 Inchworms to Push up
Strength
Every 1:30 Minutes On The Minute
3 Rounds X 8-12 Reps
3 Rounds X 8-12 Reps
WOD
Workout Format
3 Rounds
Elite
200ft farmer carry (50/35)
20 Push Ups
100 Double Unders
20 Push Ups
100 Double Unders
Competitive
200ft farmer carry (40/30)
15 Push Ups
100 Double Unders or 170 Single Unders
15 Push Ups
100 Double Unders or 170 Single Unders
Performance
150ft farmer carry (40/30)
10 Push Ups
100 Single Unders
10 Push Ups
100 Single Unders
Stimulus Points
This is grunt work with a bit of skill. Shoulders will be tired going into the double unders so you’ll have to focus on staying relaxed.If there isn’t enough space for the carries switch the carry to a hold and do 1 minute. 200ft is 8 gym lengths
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds cobra hold
Even Minutes) 30 seconds plank
Odd Minutes) 30 seconds cobra hold
Even Minutes) 30 seconds plank
Cool Down & Dismissal
Forearms stretch
Shoulder stretch
Shoulder stretch