Monday, October 27th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
100m Run
12 Band Good Morning
12 Band Pull Rows
20 Second Dead Han
100m Run
12 Band Good Morning
12 Band Pull Rows
20 Second Dead Han
Strength
Strength - Front Squat
3 Sets X 8 Reps @ 60% 1rm (RPE 6)
Every 3 Minutes On The Minute
3 Sets X 8 Reps @ 60% 1rm (RPE 6)
Every 3 Minutes On The Minute
WOD
Workout Format
Helen
3 Rounds for Time (Time Cap 13 Minutes)
COMPETITVE
400m Run
21 KB Swings (50/35)
12 Pull Ups
3 Rounds for Time (Time Cap 13 Minutes)
COMPETITVE
400m Run
21 KB Swings (50/35)
12 Pull Ups
Performance
400m Run
21 KB Swings (35/25)
12 Jumping Pull Ups
21 KB Swings (35/25)
12 Jumping Pull Ups
Lifestyle
200m Run
21 KB Swings
12 Ring Rows
21 KB Swings
12 Ring Rows
Notes
Classic Crossfit Workout
Heavy Posterior Chain Fatigue
Heavy Posterior Chain Fatigue
Notes
Every 1 Minute On The Minute X 3 Rounds
1). 8 Plate Front Raises
2). 30 Seconds Hollow Hold
1). 8 Plate Front Raises
2). 30 Seconds Hollow Hold
Notes
Cool Down & Dismissal
100m Walk
Pigeon Pose Stretch
Upper Back Stretch On Rig
100m Walk
Pigeon Pose Stretch
Upper Back Stretch On Rig