Friday, November 21st, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
Strength - Chin Ups
3 Sets X 5 Reps (RPE 6-7)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
In Pairs ~ For Time
Elite
Partner A
Double Unders
50-40-30-20-10
Power Snatch (135/95)
10-8-6-4-2
Muscle Up
5-4-3-2-1
Partner B
Double Unders
10-20-30-40-50
Power Snatch
2-4-6-8-10
Muscle Up
1-2-3-4-5
-Into-
1km Row - Shared
Once the Row is done, Partners Swap the Work
Double Unders
50-40-30-20-10
Power Snatch (135/95)
10-8-6-4-2
Muscle Up
5-4-3-2-1
Partner B
Double Unders
10-20-30-40-50
Power Snatch
2-4-6-8-10
Muscle Up
1-2-3-4-5
-Into-
1km Row - Shared
Once the Row is done, Partners Swap the Work
Competitive
Partner A
Double Unders
50-40-30-20-10
Power Snatch (95/65)
10-8-6-4-2
Chest To Bar
10-8-6-4-2
Partner B
Double Unders
10-20-30-40-50
Power Snatch
2-4-6-8-10
Chest To Bar
2-4-6-8-10
-Into-
1km Row - Shared
Once the Row is done, Partners Swap the Work
Double Unders
50-40-30-20-10
Power Snatch (95/65)
10-8-6-4-2
Chest To Bar
10-8-6-4-2
Partner B
Double Unders
10-20-30-40-50
Power Snatch
2-4-6-8-10
Chest To Bar
2-4-6-8-10
-Into-
1km Row - Shared
Once the Row is done, Partners Swap the Work
Performance
Partner A
Double Unders Or Double Single Unders
50-40-30-20-10
Power Snatch (95/65)
10-8-6-4-2
Pull Ups
13-11-9-6-4
Partner B
Double Unders Or Double Single Unders
10-20-30-40-50
Power Snatch
2-4-6-8-10
Pull Ups
4-6-9-11-13
-Into-
1km Row - Shared
Once the Row is done, Partners Swap the Work
Double Unders Or Double Single Unders
50-40-30-20-10
Power Snatch (95/65)
10-8-6-4-2
Pull Ups
13-11-9-6-4
Partner B
Double Unders Or Double Single Unders
10-20-30-40-50
Power Snatch
2-4-6-8-10
Pull Ups
4-6-9-11-13
-Into-
1km Row - Shared
Once the Row is done, Partners Swap the Work
Stimulus Points
High Skill Gymnastics Under Fatigue
Partners Work At The Same Time Except During The Row That’s One At A Time
Partners Work At The Same Time Except During The Row That’s One At A Time
Accessory
Every 1 Minute On The Minute X 3 Rounds
1) 30 Seconds Kneeling Star Side Plank Right
2) 30 Seconds Kneeling Star Side Plank Left
1) 30 Seconds Kneeling Star Side Plank Right
2) 30 Seconds Kneeling Star Side Plank Left
Cool Down & Dismissal
100m Walk
Shoulder Across The Chest Stretch
Calf Stretch
Shoulder Across The Chest Stretch
Calf Stretch