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Phase 1 (Foundation Building) – Week 4
Monday
Warm-Up
3 Rounds
- 1 Shoulder Complex
- 10 Monster Walks Sideways (Right)
- 10 Monster Walks Sideways (Left)
*Shoulder Complex = 10 Bent Over Straight Arm Raises, 10 Standing Straight Arm Side Raises, 10 Standing Straight Arm Front Raises.
Core
5 Sets
- 20 Weighted Sit Ups
- Rest :45
5 Sets
- 20 Tempo Bicycle Kicks (:02 Descend)
- Rest :45
Strength
5 Sets
- 20 Alt. Front Rack Step Forward Lunges (KB or DB)
- Rest :45
5 Sets
- 10/10 One Arm KB Push Press
- Rest :45
Conditioning
20 Minute EMOM
- 5 DB Hang Squat Clean & Jerk
- 5 Burpees
Accessory
5 Sets
- 10/10 One Arm DB Bent Over Row
- Rest :45
5 Sets
- 10/10 One Arm KB Floor Press
- Rest :45
Cool Down
- Half Saddle (2 minutes each side)
- Single Leg Forward Fold (2 minutes each side)
- Seal Pose (2 minutes)
Tuesday
One Tabata Interval = 8 Rounds, :20 Work/:10 Rest (4 minutes total time in each Tabata)
Warm-Up
- Tabata Glute Bridge Hold
- Rest :30
- Tabata Tuck Hold
Core
- Tabata Crunches
- Rest :30
- Tabata Lying Knee Raises
- Rest :30
- Tabata Bicycle Kicks
Strength
- Tabata DB Front Squats
- Rest 1:00
- Tabata Up Downs
- Rest 1:00
- Tabata Russian KB Swing
Conditioning
20 Minute EMOM
Min 1 – One Arm Russian KB Swing (Right)
Min 2 – CrossFit Sit Ups
Min 3 – One Arm Russian KB Swing (Left)
Min 4 – Jump Rope/Double Unders
Min 5 – Push Ups
Accessory
- Tabata Banded Pull Aparts
- Rest :30
- Tabata DB Front Raises
Cool Down
- Lizard Pose (2 minutes each side)
- Pigeon Pose (2 minutes each side)
- 90/90 Pose (2 minutes each side)
Wednesday
Warm-Up
5 Rounds
- 10 Arm Haulers
- 1:00 Low Plank Hold
Core
50-40-30-20-10
- Mt. Climbers
- Supermans
Strength
5 Sets
- 3/3 Turkish Get Ups (KB or DB)
- Rest :45
5 Sets
- 8/8 Filly Lunge
- Rest :45
Conditioning
5 Rounds
- 400m Run
- 40 Up Downs
- 40 Crunches
- 40 Russian KB Swings
Accessory
5 Sets
- 5/5 KB Curl Negatives
- Rest :45
5 Sets
- 10 KB Crush Grip Bicep Curls
- Rest :45
Cool Down
- Dragon Pose (2 minutes each side)
- Couch Stretch (2 minutes each side)
- Standing Straddle (2 minutes)
Thursday
Warm-Up
5 Rounds
- 10 Monster Walks Forward
- 10 Monster Walks Backwards
- 10 Banded Pull Aparts
Core
20 Minute Alternating EMOM
Min 1 – Side Plank (Right)
Min 2 – Glute Bridge Ups
Min 3 – Side Plank (Left)
Min 4 – Crunches
Strength
5 Sets
- 8/8 One Leg RDL (KB or DB)
- Rest :45
5 Sets
- 8/8 Split Stance Deadlift (KB or DB)
- Rest :45
Conditioning
20 Minute AMRAP
- 800m Run
- 20 KB Goblet Squats
- 20 Ice Skaters
- 20 Alt. Step Back Lunges
Accessory
5 Sets
- 5/5 KB Goblet Cossack Squats
- Rest :45
5 Sets
- 5/5 One Arm KB Power Clean
- Rest :45
Cool Down
- Seated Straddle (2 minutes)
- Twisted Cross (2 minutes each side)
- Thread the Needle (2 minutes each side)
Friday
Warm-Up
“Double Under Warm-Up”
3 Rounds:
- 100 Singles or Jumping Jacks
- 50 Boxer Skips
- 50 High Knees
- 50/50 Single Leg Hops
- 100 Singles or Jumping Jacks
- 25 Double Unders or Attempts
2 Rounds
- 10 One Leg RDL (Right)
- 10 One Leg RDL (Left)
- 10 Cossack Squats (Right)
- 10 Cossack Squats (Left)
Core
20 Minute AMRAP
- 20 Shoulder Taps
- 20 Supermans
- 20 Jumping Jacks
- 20 Scissor Kicks
- 20 Jump Rope
Strength
5 Sets
- 20 Alt. One Arm DB Hang Power Cleans
- Rest :45
5 Sets
- 10 Alt. DB One Arm Muscle Snatch
- Rest :45
Conditioning
For Time:
- 100 Double Unders
- 20 DB Front Squats
- 20 Burpee Over DB
- 75 Double Unders
- 15 DB Front Squats
- 15 Burpee Over DB
- 50 Double Unders
- 10 DB Front Squats
- 10 Burpee Over DB
- 25 Double Unders
- 5 DB Front Squats
- 5 Burpee Over DB
Accessory
5 Sets
- 50m DB Farmer’s Carry
- Rest :45
Cool Down
- Frog Pose (2 minutes)
- Supine Twist (2 minutes each side)
- Seated Pretzel (2 minutes each side)
Saturday
Warm-Up
1 Mile Jog (easy pace)
Running Skill
4 Rounds
- 15m Butt Kicks
- 15m Speed Skips
- 15m High Knees
- 15m Power Skips for Distance
- 200m Run (start easy and increase each round)
- Last 200m Run should be an aggressive pace.
- Rest 2-4 minutes before doing the workout. You want to lower the heart rate, but still be sweating and warm going into the workout.
Conditioning
- 8x200m Run @ :05 Slower than Goal Mile Pace
- Rest 2:00
—
- 8 x 110m Strides @80% Effort
- Rest 1:00
Accessory
5 Sets
- 10/10 Single Leg Calf Raises
- Rest :30
5 Sets
- 20 Tempo Bicycle Kicks (:03 Down, :03 Up)
- Rest 1:00
Cool Down
- Low Dragon (2 minutes each side)
- Full Saddle w/Toe Stretch (2 minutes)
- Seated Straddle (2 minutes)
- Seal Pose (2 minutes)
Sunday
- Get outside and do something unstructured!
- Go for a walk, hike, jog, bike ride.
- Take a Yoga class, try a new group fitness class, learn a new sport, or play one you love
- If you need guidance on a structured mobility session, here is an hour long mobility session. The first 30 minutes is a full body foam rolling session. The second 30 minutes is a full body passive stretching session.
30 Minute Foam Rolling
- Quads, both simultaneously (2 minutes)
- IT Band (1 minute each side)
- Inner Thigh (1 minute each side)
- Calves (1 minute each side)
- Shins (1 minute each side)
- Hip Socket (1 minute each side)
- Glutes (1 minute each side)
- Upper Back, both sides at same time (2 minutes)
- Lats (1 minute each side)
- Under Armpit (1 minute each side)
- Pecs (1 minute each side)
- Shoulders (1 minute each side)
- Outside of Upper Arm (1 minute each side)
- Outside of Forearm (1 minute each side)
30 Minute Stretching
- Full Saddle (2 minutes)
- Seal Pose (2 minutes)
- Twisted Cross (2 minutes each side)
- Lizard Pose (2 minutes each side)
- 90/90 Pose w/Torso Twist (2 minutes each side)
- Seated Cross Shin (2 minutes each side)
- Single Leg Forward Fold (2 minutes each side)
- Seated Straddle (2 minutes)
- Full Saddle w/Toe and Pec Stretch (2 minutes)
- Half Splits (2 minutes each side)