Friday, May 23rd, 2025 - Bootcamp
General Warm-Up
Every Minute on the Minute
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
on Coaches Call Out
5 Reps: PVC on the Back Hinge Drill
5 Reps: PVCRomanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
20 Seconds Dead Hang
20 Seconds Hollow Hold
30 Seconds Bike
30 Seconds Row
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
on Coaches Call Out
5 Reps: PVC on the Back Hinge Drill
5 Reps: PVCRomanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
20 Seconds Dead Hang
20 Seconds Hollow Hold
30 Seconds Bike
30 Seconds Row
Strength
Deadlifts
Sets X Reps: 3 Sets X 5 Reps @ 60% 1 Rep Max / E2mom
Sets X Reps: 3 Sets X 5 Reps @ 60% 1 Rep Max / E2mom
WOD
Workout Format
EMOM 20 Minutes
Competitive
1) 12/8 Cal Echo Bike
2) 30 Seconds Dead Hang
3) 15/11 Cal Row
4) 30 Seconds Hollow Hold
2) 30 Seconds Dead Hang
3) 15/11 Cal Row
4) 30 Seconds Hollow Hold
Performance
1) 9/6 Cal Echo Bike
2) 30 Seconds Dead Hang
3) 12/9 Cal Row
4) 30 Seconds Hollow Hold
2) 30 Seconds Dead Hang
3) 12/9 Cal Row
4) 30 Seconds Hollow Hold
Lifestyle
1) 45 Seconds Echo Bike
2) 30 Seconds Dead Hang
3) 45 Seconds Row
4) 30 Seconds Hollow Hold
2) 30 Seconds Dead Hang
3) 45 Seconds Row
4) 30 Seconds Hollow Hold
Notes
Coaching Notes:
Stimulus: Push Hard on the Cardio Movements, and Focus to Control Your Breathing During the Holds.
Stimulus: Push Hard on the Cardio Movements, and Focus to Control Your Breathing During the Holds.