Bootcamp
Thursday, April 3rd, 2025 - Bootcamp
General Warm-Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Dynamic Stretching:
30 Seconds Arm Circles Both Directions
30 Seconds Leg Swings Per Side
30 Seconds Inchworms With A Scap Push Up
30 Seconds Scap Pull Up
Movement Prep:
10 Empty Bar Bench Press
10 Empty Bar Back Squats
10 Negative Pull Up
3 Wall Walks Or Scale
30 Seconds Echo Bike
~Into~
Dynamic Stretching:
30 Seconds Arm Circles Both Directions
30 Seconds Leg Swings Per Side
30 Seconds Inchworms With A Scap Push Up
30 Seconds Scap Pull Up
Movement Prep:
10 Empty Bar Bench Press
10 Empty Bar Back Squats
10 Negative Pull Up
3 Wall Walks Or Scale
30 Seconds Echo Bike
Secondary Strength Movement
Back Squat
Every 2:15 on the Minute X 3 Sets1-3 Reps @ 95% 1RM
Secondary Strength Movement
Bench Press
Every 2:15 on the Minute X 3 Sets1-3 Reps @ 95% 1RM
WOD
Workout Format
5 Rounds ~ Rest 30 Seconds After Each Round
Competitive
15 Pull UPS
5 Wall Walks
12/9 Cal Echo Bike
5 Wall Walks
12/9 Cal Echo Bike
Performance
15 Pull UPS Or Banded Pull UPS
5 Scaled Wall Walks
12/9 Cal Echo Bike
5 Scaled Wall Walks
12/9 Cal Echo Bike
Lifestyle
15 Ring Rows
5 Inchworms
30 Seconds Echo Bike
5 Inchworms
30 Seconds Echo Bike
Notes
Form: Prioritize Form Over Intensity. Maintain A Solid Hollow Position During The Wall Walks.
Stimulus: This Is An Interval Workout. It Is A Good Time To Build Capacity In Each Movement With Big Sets As You Get A Rest After Each Movement. You Can Also Use Higher Intensity If Form Permits Because Of The Rests.
Stimulus: This Is An Interval Workout. It Is A Good Time To Build Capacity In Each Movement With Big Sets As You Get A Rest After Each Movement. You Can Also Use Higher Intensity If Form Permits Because Of The Rests.