Bootstraps Workouts | UrbanFit Workouts

At UE, we train people to use their bodies in their entirety. Our strength training program is broken up into two levels, Bootstraps and UrbanFit.


This program is intended for people who haven’t been active in a while or who want to establish a baseline level of fitness. We scale our workouts to fit the individual and help you increase your abilities over time.


We start every class with strength exercises to increase your pull-up strength and climbing ability, then finish with cardiovascular workouts to help you lose weight and feel great. It’s offered alongside our kids’ classes, so you no longer have to let your kids have all the fun! Register for Bootstraps.


Intro to UrbanFit
We started UrbanFit to help us get better at Parkour. But then a strange thing happened—people came just to do UrbanFit! Now, it’s one of our most popular programs. To get started, you just need to register for Intro to UrbanFit.


UrbanFit classes have a higher intensity than Bootstraps, with an emphasis on building strength. You’ll be asked to keep a workout log to track your progress, and to develop proper lifting form, as well as an awareness of your body’s potential. It’s a ton of fun, with a deep emphasis on functional fitness.


Change the way you train—register for UrbanFit.


LevelUp UrbanFit
Next level UrbanFitters receive specialized coaching based on the client’s goals, as well as access to Open Gym. You must have at least three months of regularly tracked UrbanFit workouts to schedule a LevelUp test. During the test, instructors will verify your ability to lift safely and correctly, grading each lift on a pass/fail basis. Schedule your test at least one week in advance by emailing info@urbanevo.com.


The areas of knowledge below are covered in the LevelUp test:

  1. Warm Up Procedures
  2. Movement Testing
  3. MetCon Ability
  4. Cooldown Procedures


Warm Up Procedures
Athletes should be able to properly prepare for workouts. Instructors will give an example of a day of training and ask the student what body parts they would foam roll and which mobility drills they would use to warm up. Each athlete will then demonstrate foam rolling of three different body parts, and perform three different mobility drills.


Instructors will judge the following criteria:

  • relation to the main movements performed
  • proper knowledge of the name of the movement
  • ability to correctly perform the movement


Movement Testing
Athletes will be tested on accuracy, form, and range of motion by using a moderate weight (around 55-65% of their 1RM) and executing 3-5 repetitions per movement. Kettlebell drills will be performed with the weights given below.


The movement test includes the following:

Back Squat
  • Good bar placement (on top of traps or mid-shoulder)
  • Initiating the movement with the hips
  • Hips below the top of the knee
  • Neutral spine throughout the entire lift
  • Toes and knees aligned
  • Proper breathing
  • Feet flat on the ground
Front Squat
  • Good bar placement on the shoulders, supported by the fingertips
  • Elbows and chest up throughout the entire movement
  • Hips below the top of the knee
  • Neutral spine throughout the entire lift
  • Toes and knees aligned
  • Proper breathing
  • Feet flat on the ground
Bench Press
  • Four points of contact the entire time (feet, butt, shoulders, head)
  • Good hand spacing so that the wrists are directly underneath the elbows at the bottom of the range of motion
  • No bouncing the weight of the chest
  • Proper breathing
  • Wrists in a neutral position
  • Neutral spine
  • Feet flat on the ground
  • No hitching the weight up
  • Control the weight back down
  • Knees and hips come to full extension at the same time
Overhead Press
  • Hands just outside shoulder width
  • Neutral spine
  • Elbows aligned directly under wrists for the entire movement
  • Finish the press with the bar “behind” head
Bent Over Row
  • Neutral spine
  • Neutral wrists throughout the movement
  • Solid hip hinge with unlocked knees
  • Shoulders packed the entire time
  • Bar is rowed to the sternum or upper abs
Barbell Clean
  • Neutral spine
  • First pull
  • Initiated with the hips with a slight hinge movement
  • Pull to the knees, then initiate the second pull
  • Second pull
  • Torso position moves from hinged to upright
  • At the upright position there is a triple extension (ankles-knees-hips ending with shrug)
  • Feet may leave the ground if necessary
  • Bar is caught in the front rack position without a “crash”
Kettlebell Swing

Women: 16 KG • Men: 20-24 KG

  • 3-5 reps
  • Packed shoulders
  • Proper bracing
  • Good starting and finishing form
Turkish Getup

Women: 8-12 KG • Men: 16-20 KG

  • One Turkish Getup per side
  • Correct setup technique, using both hands
  • Wrist remains neutral and elbow locked
  • Both shoulders remain packed throughout
  • Neutral wrist on kettlebell side
  • Heel of the foot on kettlebell side remains down during the low sweep, lunge, standing, and all steps on the way down
  • Neutral spine in the standing position
Goblet Squat

Women: 12-16 KG • Men: 16-20 KG

  • 3-5 reps
  • Neutral neck and spine
  • Knees track over toes
  • Heels and toes planted throughout
  • Proper breathing
  • At the bottom of the squat, top surface of the leg at the hip joint is level with or below the top of the knee
  • Hips and shoulders ascend simultaneously
  • Hips and knees extend simultaneously at the top
Single-Arm Press

Women; 8-12 KG • Men: 12-16 KG

  • 3-5 reps per side
  • Begin with fist below chin level, body motionless in proper rack position
  • Wrist neutral throughout
  • Neutral spine and neck with locked knees throughout
  • Minimal side leaning during press
  • Proper breathing
Kettlebell Clean

Women: 12 KG • Men: 16 KG

  • 3-5 reps per side
  • Back neutral, shoulders packed
  • Feet remain on ground with knees tracking toes
  • Handle passes above the knees during backswing
  • Proper rack position at the top
  • Arc of the bell is close to the body (elbows tight)
  • Kettlebell lands softly and smoothly in the rack position
  • Spine neutral
  • Index fingers placed at 11 o’clock and 1 o’clock
  • Smooth movement during the entire repetition
  • Humerus close to the torso, keeping the forearm perpendicular to the floor
  • Packed shoulders
  • Core braced properly
  • Initiating the pullup from the lats/back
  • No kipping
  • Hollow body position
  • Elbows perpendicular to the ground
  • Glutes activated throughout the plank
  • Scapulas stable
Box Jump
  • Movement is initiated by swinging the arms
  • Explosive upward jump with a quick tuck of the knees to the chest
  • Knees come untucked as the athlete reaches the apex of their jump
  • Land on the whole foot in the middle of the box
  • Finish the movement tall and step off of the box


MetCon Ability
The standardized MetCon will be 5x Knees to Elbows, 10x Pushups, and 15x Bodyweight Squats, for 10 minutes AMRAP (as many reps as possible). The standards for metabolic conditioning are as follows:

  • demonstrate acceptable technique in all movements through the duration of the MetCon
  • properly scale all exercises to their own level of ability/fatigue
  • maintain a pace that is challenging without sacrificing safety or technique


Cooldown Procedures
Students will demonstrate how to cool down from their Benchmark MetCon. Instructors will give example workouts and the student will properly cool down with three foam rolling drills and three mobility drills.


Contact us at info@urbanevo.com, or use the chat window.