Friday, January 2nd, 2026 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
16 High Kness
16 Butt Kicks
20 Mountain Climbers
20 Russian Twists
16 High Kness
16 Butt Kicks
20 Mountain Climbers
20 Russian Twists
Strength
Every 2:15 minutes on the minute
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or AMRAP x 70% 1RM
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or AMRAP x 70% 1RM
WOD
Workout Format
EMOM ~ 16 Minutes
Elite
1) 30 seconds Weighted Hollow Hold
2) 15/10 Cal Echo Bike
3) 30 seconds Weighted Plank Hold
4) 15/10 Cal Echo Bike
2) 15/10 Cal Echo Bike
3) 30 seconds Weighted Plank Hold
4) 15/10 Cal Echo Bike
Competitive
1) 30 seconds Hollow Hold
2) 10/7 Cal Echo Bike
3) 30 seconds Plank Hold
4) 10/7 Cal Echo Bike
2) 10/7 Cal Echo Bike
3) 30 seconds Plank Hold
4) 10/7 Cal Echo Bike
Performance
1) 30 seconds Hollow Hold
2) 10/7 Cal Echo Bike
3) 30 seconds Plank Hold
4) 10/7 Cal Echo Bike
2) 10/7 Cal Echo Bike
3) 30 seconds Plank Hold
4) 10/7 Cal Echo Bike
Stimulus Points
This is cardio and core workout. Adjust the time of the hold to feel challenging.
You should have 15-20 seconds after the bike.
You should have 15-20 seconds after the bike.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 6-10 Strict Toes to Bar
Even Minutes) Max Farmer Hold
Odd Minutes) 6-10 Strict Toes to Bar
Even Minutes) Max Farmer Hold
Cool Down & Dismissal
Forearm Stretch
Seal Stretch
Seal Stretch