Thursday, November 6th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
20 Second Dead Hang
10 Scap Pull Ups
10 Ring Rows
10 Push Ups
30 Jumping Jacks
20 Second Dead Hang
10 Scap Pull Ups
10 Ring Rows
10 Push Ups
30 Jumping Jacks
Strength - Bench Press
3 Sets X 8 Reps @ 65% 1 RM (RPE 7)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
For Time (13 Minute Time Cap)
COMPETITVE
25 Chest To Bar Pull Ups
50/40 Cals Air Bike
100 Double Unders
COMPETITVE
25 Chest To Bar Pull Ups
50/40 Cals Air Bike
100 Double Unders
Performance
25 Pull Ups
40/30 Cals Air Bike
150 Single Unders
40/30 Cals Air Bike
150 Single Unders
Lifestyle
25 Jumping Pull Ups
30/20 Cals Air Bike
100 Single Unders
30/20 Cals Air Bike
100 Single Unders
Stimulus Points
Skipping Skill Under Fatigue
Manage Pace
Manage Pace
Accessory
Every 1 Minute On The Minute X 3 Rounds
8 DB Kneeling Windmill Right Side
8 DB Kneeling Windmill Left Side
8 DB Kneeling Windmill Right Side
8 DB Kneeling Windmill Left Side
Cool Down & Dismissal
100m Walk
Doorway Chest Stretch
Prayer Stretch
Doorway Chest Stretch
Prayer Stretch