Wednesday, March 11th, 2026 - Bootcamp
General Warm-Up
10 Y,T,W Raises
20 Calf Raises
3 Rounds
1 Minute Skipping
30 Second Dead Hang
3 Toes To Bar Or 8 Hanging Leg/Knee Raises
20 Calf Raises
3 Rounds
1 Minute Skipping
30 Second Dead Hang
3 Toes To Bar Or 8 Hanging Leg/Knee Raises
Strength
Every 2 Minutes On The Minute
3 Reps @ 54% Of 1 Rep Max
3 Reps @ 60.5% Of 1 Rep Max
8 Reps @ 65% Of 1 Rep Max
8 Or More Reps @ 65% Of 1 Rep Max
3 Reps @ 54% Of 1 Rep Max
3 Reps @ 60.5% Of 1 Rep Max
8 Reps @ 65% Of 1 Rep Max
8 Or More Reps @ 65% Of 1 Rep Max
WOD
Workout Format
4 Rounds ~ TC 14 Minutes
Elite
50 Double Unders
10 Gym Lengths Farmer Carry (50/35)
10 Toes To Bar
10 Gym Lengths Farmer Carry (50/35)
10 Toes To Bar
Competitive
30 Double Unders
10 Gym Lengths Farmer Carry (50/35)
10 Hanging Leg Raises
10 Gym Lengths Farmer Carry (50/35)
10 Hanging Leg Raises
Performance
75 Single Unders
10 Gym Lengths Farmer Carry (35/25)
10 Hanging Knee Raises
10 Gym Lengths Farmer Carry (35/25)
10 Hanging Knee Raises
Stimulus Points
Grip Workout, Keep The Hands Relaxed During The Doubles.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Cobra Hold
Even Minutes) 10-15 Band Hamstring Curls
Odd Minutes) 30 Seconds Cobra Hold
Even Minutes) 10-15 Band Hamstring Curls
Cool Down & Dismissal
Forearm Stretch
Calf Stretch
Calf Stretch