Friday, September 26th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
10 Med Ball Squat Clean
15 Ring Row
100m Run
10 Med Ball Squat Clean
15 Ring Row
100m Run
Strength - Back Squat
Every 3.5 Minutes On The Minute X 3 Rounds
3-5 @ 90% 1rm Or RPE 8-9
3-5 @ 90% 1rm Or RPE 8-9
WOD
Workout Format
5 Rounds For Time (Time Cap: 16 Minutes)
Competitive
6 Hang Squats Cleans (135/95)
6 Strict Chin Ups
Rest 1.5 Minutes
6 Strict Chin Ups
Rest 1.5 Minutes
Performance
6 Hang Squats Cleans (95/65)
6 Assisted Chin Ups
Rest 1.5 Minutes
6 Assisted Chin Ups
Rest 1.5 Minutes
Lifestyle
6 Hang Squats Cleans
6 Ring Rows
Rest 1.5 Minutes
6 Ring Rows
Rest 1.5 Minutes
Stimulus Points
Built In Rest Go Hard
Not To Heavy But Feels Challenging
Not To Heavy But Feels Challenging
Accessory
Every 1.5 minute on the minute x 3 rounds
1) 8 Romanian Deadlift
2) 30 Seconds Hollow Body Hold
1) 8 Romanian Deadlift
2) 30 Seconds Hollow Body Hold
Notes
Cool Down & Dismissal
100m Walk
100m Walk