Friday, December 5th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
10 Plate Floor Press
10 Plate Overhead Press
10 Plate Rows
5 Burpees to Plate
10 Plate Floor Press
10 Plate Overhead Press
10 Plate Rows
5 Burpees to Plate
Strength - Bench Press
3 Sets X 3-5 Reps @ 85% 1RM (RPE 8-9)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
For Time ~ 7 Minute Time Cap
Elite
15 Strict Handstand Push Ups
25/20 Cal Echo Bike
15 Strict Handstand Push Ups
25/20 Cal Echo Bike
15 Strict Handstand Push Ups
25/20 Cal Echo Bike
15 Strict Handstand Push Ups
25/20 Cal Echo Bike
15 Strict Handstand Push Ups
Competitive
25 Push Ups
25/20 Cal Echo Bike
25 Push Ups
25/20 Cal Echo Bike
25 Push Ups
25/20 Cal Echo Bike
25 Push Ups
25/20 Cal Echo Bike
25 Push Ups
Performance
15 Push Ups
25/20 Cal Echo Bike
15 Push Ups
25/20 Cal Echo Bike
15 Push Ups
25/20 Cal Echo Bike
15 Push Ups
25/20 Cal Echo Bike
15 Push Ups
Stimulus Points
Let your arms recover on the bike
Big sets of push ups
Big sets of push ups
Accessory
Every 1 Minute On The Minute X 3 Rounds
Odd Minutes) 20 seconds Knee on bench Copenhagen Plank Right
Even Minutes) 20 seconds Knee on bench Copenhagen Plank Left
Odd Minutes) 20 seconds Knee on bench Copenhagen Plank Right
Even Minutes) 20 seconds Knee on bench Copenhagen Plank Left
Cool Down & Dismissal
100m Walk
Doorway Chest Stretch
Half Side Split Plank
Doorway Chest Stretch
Half Side Split Plank