Home/Guides
The questions the three programs don't answer on their own
What bootcamp actually means, what equipment is worth buying and when, how it compares to CrossFit, and where to go once bodyweight training stops being hard.
Start here
DefinitionWhat is a bootcamp workout?
The round structure, a 45-minute class minute by minute, common exercises, and who the format fits.
Read the guide
BeginnerBeginner bootcamp workout
The first four weeks, week by week: which regression to start from and when to drop it.
Read the guide
ExercisesBootcamp exercises by category
Twenty moves for legs, upper body, core and cardio, each with its cue and an easier and harder version.
Read the guide
TechniqueForm mistakes worth fixing
The dominant fault in squats, push-ups, lunges, planks, and burpees, and the fix for each.
Read the guide
PreparationWarm-up and cooldown
The 5-minute dynamic warm-up move by move, and why static stretching belongs after the session.
Read the guide
RecoveryFrequency and recovery
Why three sessions a week, what soreness actually means, and the signs you're doing too much.
Read the guideGoing further
PlanBootcamp workout plan
Six weeks, three sessions a week, built from the three programs. Free one-page PDF.
Read the guideClass plans45-minute bootcamp class ideas
A station circuit, a partner class and an AMRAP plus EMOM class, timed to the minute.
Read the guideGroup ideasOutdoor bootcamp ideas for groups
Cone games, sprint ladders, relays and partner drills, and how to run 30 people on a field.
Read the guideGroup classBootcamp station ideas
28 stations by movement slot with kit counts, easier and harder versions and card cues, plus four room layouts.
Read the guideKettlebellKettlebell bootcamp workout
One bell, six stations at 40/20 in 20 minutes, and the swing taught in three steps.
Read the guideProgrammingBuild your own circuit
The six slots a circuit has to fill, how to pick the work:rest ratio, and the arithmetic for the session length.
Read the guide
At homeBootcamp workout at home
A six-move circuit needing only a floor and a wall, written out as a 15-minute and a 35-minute session.
Read the guideNo equipmentBodyweight bootcamp ideas
Six formats that need only a floor: ladder, pyramid, deck of cards, partner pairs, chipper and team relay.
Read the guide
AdvancedAdvanced bootcamp progressions
AMRAP, EMOM, and how to add load without losing the circuit format.
Read the guideEquipmentBootcamp equipment guide
What to buy first, what to skip, and how the list changes between a beginner and an experienced lifter.
Read the guideOutdoorsOutdoor bootcamp equipment
What survives sun and rain, what rusts or rots, and the order to buy it in.
Read the guideComparisonBootcamp vs CrossFit
The four differences that actually matter, and which format fits which goal.
Read the guide