Wednesday, February 26th, 2025 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Mobility and Activation
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Movement Prep
2 Rounds
Echo Bike X 30 Seconds
Air Squats X 10 Reps
Push-Ups X 10 Reps
Burpee X 5 Reps
-Into-
Mobility and Activation
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Movement Prep
2 Rounds
Echo Bike X 30 Seconds
Air Squats X 10 Reps
Push-Ups X 10 Reps
Burpee X 5 Reps
WOD
Workout Format
For Time
Competitive
50/40 Cal Air Bike
1 Burpee for Every Second It Takes to Finish the Calories
* 1 Minute Rest after the Bike to calculate your burpees
1 Burpee for Every Second It Takes to Finish the Calories
* 1 Minute Rest after the Bike to calculate your burpees
Performance
40/30 Cal Air Bike
1 Burpee for Every 2 Seconds It Takes to Finish the Calories
* 1 Minute Rest after the Bike to calculate your burpees
1 Burpee for Every 2 Seconds It Takes to Finish the Calories
* 1 Minute Rest after the Bike to calculate your burpees
Lifestyle
30/25 Cal Air Bike
1 No Push-up Burpee for Every 3 Seconds It Takes to Finish the Calories
* 1 Minute Rest after the Bike to calculate your burpees
1 No Push-up Burpee for Every 3 Seconds It Takes to Finish the Calories
* 1 Minute Rest after the Bike to calculate your burpees
Notes
This Is a Aerobic Workout
Members Should Push to Finish the Calories as Quickly as Possible and Move Through the Burpees Smoothly.
Members Should Push to Finish the Calories as Quickly as Possible and Move Through the Burpees Smoothly.