Monday, April 6th, 2026 - Bootcamp
General Warm-Up
20 Rear Delt Flys
3 Rounds
8 Push Ups
10 KB Deadlifts
250m Row
3 Rounds
8 Push Ups
10 KB Deadlifts
250m Row
Strength
Every 2 Minutes On The Minute
Push Hard On Set 3 Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets Or Build With Some Heavy Sets
Adjust your maxes based on the AMRAP or if you plan on attempting a new 1-5RM in the heavy sets.
5 Reps @ 67.5%
3 Reps @ 76.5%
1-AMRAP Reps @ 83%
1-5 Reps @ 85.5-89% Or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 67.5%
Push Hard On Set 3 Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets Or Build With Some Heavy Sets
Adjust your maxes based on the AMRAP or if you plan on attempting a new 1-5RM in the heavy sets.
5 Reps @ 67.5%
3 Reps @ 76.5%
1-AMRAP Reps @ 83%
1-5 Reps @ 85.5-89% Or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 67.5%
WOD
Workout Format
For Time
Elite
For Time
5000 Meter Row
5000 Meter Row
Competitive
In Pairs ~ For Time
5000 Meter Row
5000 Meter Row
Performance
In Pairs ~ For Time
4000 Meter Row
4000 Meter Row
Stimulus Points
Go Fast LOL
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 10-15 Band Face Pulls
Even Minutes) 30-45 seconds Plank Hold
Odd Minutes) 10-15 Band Face Pulls
Even Minutes) 30-45 seconds Plank Hold
Cool Down & Dismissal
Upper Back Stretch
Pigeon Pose Stretch
Pigeon Pose Stretch