Bootstraps Workouts | UrbanFit Workouts

Our strength training program is broken up into two levels, Bootstraps and UrbanFit.

Boostraps is great for people who haven’t been active in a while or who are looking to establish a baseline level of fitness, either just in general to be better at life, or to help get started in one of our other program areas like Parkour, Aerials, or Gymnastics. The Bootstraps program is designed to be approachable by individuals of any level of experience and fitness level, including people who haven’t worked out in years! We scale our workouts to fit the individual and help you increase your abilities over time. It’s not about what you can do; it’s about what you can do now, tomorrow, the day after that, a year from now, and a decade from now.

Our UrbanFit classes are higher intensity, 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, and one of the most effective fitness programs ever created.

UrbanFit Bootstraps Classes

Weightlifting isn’t really your thing? Lift yourself instead! In UrbanFit Bootstraps, we start every class with strength exercises designed to increase your pull-up strength and climbing ability, and finish with cardiovascular workouts that are designed to have you losing weight and feeling great! It’s lower intensity than our regular UrbanFit classes, and it’s offered alongside our kids’ classes, so you no longer have to let your kids have all the fun!

UrbanFit Classes

UrbanFit is the principal strength and conditioning program for Urban Evolution. It’s based on the training methodologies used by gymnasts, Parkour practitioners, ninjas, and power-lifters, with a deep emphasis on functional fitness: if it doesn’t help you in the real world, what’s the point?

We started this program to help us get better at Parkour. But then a strange thing happened: people came just to do UrbanFit! And now it’s one of our most popular programs!

We believe that focusing on particular physiological areas in isolation works against the way people are designed to move. We train people to use their bodies in their entirety.
If you’d like to get started with UrbanFit, sign up for our Intro to UrbanFit class. After that, you can join our regularly occurring weekday UrbanFit classes or our UrbanFit Bootstraps classes !

Change the way you train! Sign up for UrbanFit today!

Level-Up UrbanFit Program

UrbanFit is meant to create a great base level of strength and can progress athletes greatly in many ways, but if you’d like to test your limits in strength sports, our Level-Up program is the one for you! With specialized programs written by our coaches for the individual athlete based on the client’s goals and needs, the Level 2 UrbanFit athlete has a great opportunity for specialized coaching and can make amazing progress in a quick manner. Level 2 UrbanFitters are also allotted Open Gym privileges as their schedule allows them, where they can work out using either their individualized program, or use that time to make up normal UrbanFit workouts.

In order to Level-Up in UrbanFit, you must schedule a test date where two instructors will test your ability to perform the lifts safely and correctly. The test is slightly different from the other program areas in that we grade on a pass/fail basis for each lift. Do not let this discourage you though, as we are doing this to ensure that you will be safe in the movement as you lift without a coach there. Each student will be asked to perform all of the following movements with a moderately challenging weight.

What is the Testing Process? An athlete must show interest in their ability to LevelUp by first tracking their own workout progress. At least 3 months of regularly tracked numbers from previous workouts must be shown to an UrbanFit Instructor prior to being able to be considered ready for an UrbanFit LevelUp Test.

For the UrbanFit LevelUp Test, you must schedule it at least one week in advance by e-mailing info@urbanevo.com. There will be several areas of knowledge tested in the UrbanFit Level 2 test: Warm Up Procedures, Movement, Performance of a Benchmark WOD, and finally, Cooldown Procedures.

Warm Up Procedures

Warm up procedures testing will entail figuring out the ability of the athlete to properly prepare for their workouts each day. Instructors will give a general structure of the day’s training (e.g. squatting with some pressing movements, deadlifts with some additional shoulder and bodybuilding work, etc.) and ask the student what body parts they would foam roll and which mobility drills they would use in their warm up as well.

Each athlete will perform rolling of three different bodyparts that would relate to the movements performed in the training day. Athletes will also perform three different mobility drills that would help to properly prepare themselves for their training day. Each instructor will give an example workout that will be performed that day and they will judge based on the following criteria: relation to the main movements performed, proper knowledge of the name of the movement, and the ability to correctly perform the movement through its range of motion.

Movement Testing

The instructors will ask the athlete to perform each exercise. These movements will be tested for accuracy of the movement performed, proper form during the movement, and the ability to do the movement through a proper range of motion. The movements will be performed weighted, using a moderate weight (around 55-65% of their 1RM) and the athlete will execute 3-5 repetitions per movement. Kettlebell drills will be performed with the weights given below.

The tested movements in each category will be found below:

Back Squat

  • Good bar placement (on top of the traps or mid shoulder)
  • Initiating the movement with the hips
  • Hips below the top of the knee
  • Maintain a neutral spine throughout the entire lift (no butt wink, no hyperextension in the thoracic portion of the spine, and lumbar spine neutral)
  • Toes and knees aligned
  • Proper breathing pattern
  • Feet staying flat on the ground the entire time

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
  • Maintain a neutral spine throughout the entire lift (no butt wink, no hyperextension in the thoracic portion of the spine, and lumbar spine neutral)
  • Toes and knees aligned
  • Proper breathing pattern
  • Feet staying flat on the ground the entire time

Bench Press

  • 4 points of contact the entire time (feet, butt, shoulders, and 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 pattern
  • Wrists in a neutral position


  • Neutral spine (Not hyperextended and losing the Thoracic Spine’s Kyphosis [e.g. chest flared way out], not too rounded, but NEUTRAL)
  • Feet flat the entire time
  • 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 during the entire lift
  • Elbows aligned directly under wrists for the entire movement.
  • Finish the press with the bar “behind” head (Sorta like this but without the hyperextension in the thoracic spine)

Bent Over Row

  • Neutral spine alignment
  • 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 throughout the entire lift
  • 1st pull
    • Initiated with the hips with a slight “hinge” movement
    • Pulled to the knees then initiate the 2nd pull
  • 2nd pull
    • Torso position moves from a hinged position to upright
    • At the upright position there is a “triple extension” Ankles-Knees-Hips ending with the shrug
    • Feet may leave the ground if necessary
    • Bar is caught in the front rack position without a “crash”

Kettlebell Swing (Women: 16KG Men: 20-24KG) for 3-5 Reps

  • Packed shoulders
  • Proper bracing
  • Proper starting/finishing form

Turkish Getup (Women: 8-12KG Men: 16-20KG) 1 TGU Per Side

  • Use correct setup technique, using both hands to lift kettlebell into start position
  • 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: 12-16KG Men: 16-20KG) for 3-5 Reps

  • Neutral neck and spine
  • Knees track over toes
  • Heels and toes planted throughout
  • Proper breathing pattern
  • At the bottom of the squat, top of the 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 fully extended simultaneously at the top

Single-arm Press (Women; 8-12KG Men: 12-16KG) for 3-5 Reps Per Side

  • Begin 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 pattern

Kettlebell Clean (Women: 12KG Men: 16KG) for 3-5 Reps Per Side

  • Back neutral
  • Shoulders packed
  • Feet remain on the 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 (elbow tight)
  • Kettlebell lands softly and smoothly in the rack position


  • Spine neutral or even in a slightly “hollow” body position
  • Index fingers placed at 11 o’clock (left hand) 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 through a swinging of 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 standards for a good performance of the metcon are as follows:

  • The athlete will demonstrate acceptable technique in all movements throughout the duration of the metcon
  • The athlete will be able to properly scale all exercises to their own level of ability/fatigue
  • The athlete will maintain a pace of work that is challenging without sacrificing safety or technique

The standardized metcon will be 5x Knees to Elbows, 10x Pushups, and 15x Bodyweight Squats, for 10 minutes AMRAP.

Cooldown Procedures

Again, this will be very important for the students as they begin their own training. They must know what they should do for cooldown in their own training. The student will first properly cooldown from their Benchmark Metcon, once that is finished, the Instructors will give the student example workouts (like in the WarmUp Procedures section) and the student will properly cool down with 3 Foam Rolling drills and 3 Mobility Drills.