Monday, September 29th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
5 Inchworm To Push Ups
10 Air Squats
5 Squat Hops
20 Jumping Jacks
5 Inchworm To Push Ups
10 Air Squats
5 Squat Hops
20 Jumping Jacks
Strength
Strength - Strict Press
3 Sets X 5 Reps @ 75% 1rm (RPE 7)
Every 3 Minutes On The Minute
3 Sets X 5 Reps @ 75% 1rm (RPE 7)
Every 3 Minutes On The Minute
WOD
Workout Format
4 Rounds For Time (Time Cap: 12 minute)
COMPETITVE
25 Box Jumps (24/20)
8 Hand Stand Push Up
COMPETITVE
25 Box Jumps (24/20)
8 Hand Stand Push Up
Performance
20 Box Jumps
8 Pike Push Up
8 Pike Push Up
Lifestyle
25 Plate Jumps
8 Hand Release Knee Push Up
8 Hand Release Knee Push Up
Stimulus Points
Short frequent breaks on HSPU if not unbroken
Fast on the box jumps
Fast on the box jumps
Accessory
1) 12 Calf Raises
2) 30 Second Hollow Hold
2) 30 Second Hollow Hold
Notes
Cool Down & Dismissal
100m Walk
Pigeon Pose
Arm Across Shoulder Stretch
100m Walk
Pigeon Pose
Arm Across Shoulder Stretch