Friday, October 10th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
25 Plat Hops
10 Plate Ground To Overhead
15 Plate Goblet Squats
25 Plat Hops
10 Plate Ground To Overhead
15 Plate Goblet Squats
Strength - Back Squat
3 Sets X 5 Reps @ 85% 1Rm (RPE 7)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
2 Rounds In Pairs Split Reps (Time Cap 16 Minutes)
Competitive
100 Double Unders
50 Deadlifts (135/95)
*Every 1 Minutes One Partner Does 10/8 Cals Air Bike
50 Deadlifts (135/95)
*Every 1 Minutes One Partner Does 10/8 Cals Air Bike
Performance
100 Double Unders Or 130 Single Unders
50 Deadlifts (95/65)
*Every 1 Minutes One Partner Does 8/6 Cals Air Bike
50 Deadlifts (95/65)
*Every 1 Minutes One Partner Does 8/6 Cals Air Bike
Lifestyle
100 Single Unders
50 Single KB Sumo Deadlifts
*Every 1 Minutes One Partner Does 7/5 Cals Air Bike
50 Single KB Sumo Deadlifts
*Every 1 Minutes One Partner Does 7/5 Cals Air Bike
Stimulus Points
Good Idea To Alternate Partners On The Bike
Transition Often During The Deadlifts.
Transition Often During The Deadlifts.
Accessory
Every 1 Minute On The Minute X 3 Rounds
1) 20 Second Copenhagen Plank Or Side Plank
2) 30 Seconds Plate Pinch
1) 20 Second Copenhagen Plank Or Side Plank
2) 30 Seconds Plate Pinch
Notes
Cool Down & Dismissal
100m Walk
Calf Stretch
Forward Fold
100m Walk
Calf Stretch
Forward Fold