Friday, October 3rd, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
10 Plate Ground To Overhead
30 Plate Hops
20 Mountain Climbers
10 Plate Ground To Overhead
30 Plate Hops
20 Mountain Climbers
Strength - Deadlift
3 Sets X 5 Reps @ 75% 1RM (RPE 7)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
4 Rounds For Time (Time Cap: 7 Minutes)
Competitive
10/8 Cal Echo Bike
15 Push Ups
15 Push Ups
Performance
8/7 Cal Echo Bike
15 Knee Push Ups
15 Knee Push Ups
Lifestyle
30 Seconds Echo Bike
10 Knee Or Elevated Push Ups
10 Knee Or Elevated Push Ups
Stimulus Points
Sprint
Unbroken Push Up If Possible
Unbroken Push Up If Possible
Accessory
Every 1.5 minute on the minute x 3 rounds
1) 12 Band Face Pull
2) 30 Second Superman Hold
1) 12 Band Face Pull
2) 30 Second Superman Hold
Notes
Cool Down & Dismissal
100m Walk
Quad Stretch
Doorway Chest Stretch On Ring
100m Walk
Quad Stretch
Doorway Chest Stretch On Ring