Thursday, February 26th, 2026 - Bootcamp
General Warm-Up
20 Prone Supinated A’s
20 Prone Pronated A’s
10 Prone Y,T,W’s
3 Rounds
1 Minute Echo Bike
12 Push Ups
3 strict pull ups or 8 ring rows
20 Prone Pronated A’s
10 Prone Y,T,W’s
3 Rounds
1 Minute Echo Bike
12 Push Ups
3 strict pull ups or 8 ring rows
Strength
Every 2 Minutes on the Minute
5 reps @ 45% of 1 Rep Max
3 reps @ 54% of 1 Rep Max
1 reps @ 63% of 1 Rep Max
10 or more reps @ 67.5% of 1 Rep Max
5 reps @ 45% of 1 Rep Max
3 reps @ 54% of 1 Rep Max
1 reps @ 63% of 1 Rep Max
10 or more reps @ 67.5% of 1 Rep Max
WOD
Workout Format
In Pairs ~ Split Rounds ~ 10 Rounds ~ TC 17 Minutes
Elite
10 DB Bench Press (50/35)
10 Pull Ups
15/10 Cal Echo Bike
10 Pull Ups
15/10 Cal Echo Bike
Competitive
10 DB Bench Press (35/25)
15 Ring Rows
15/10 Cal Echo Bike
15 Ring Rows
15/10 Cal Echo Bike
Performance
10 DB Bench Press (35/25)
10 Ring Rows
10/7 Cal Echo Bike
10 Ring Rows
10/7 Cal Echo Bike
Stimulus Points
Rest while your partner workouts, switch each round.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds side plank right
Even Minutes) 30 seconds side plank left
Odd Minutes) 30 seconds side plank right
Even Minutes) 30 seconds side plank left
Cool Down & Dismissal
Chest Stretch on Rig
Prayer Stretch
Prayer Stretch