Thursday, October 23rd, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
25 Jumping Jacks
10 KB Rows
10 KB Deadlift
25 Jumping Jacks
10 KB Rows
10 KB Deadlift
Strength ~ Back Squat
20 Minutes To Build To A 1 Rep Max Below Is A Progression You Can Follow.
10 Reps @ Empty Bar
Every 2.5 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt
10 Reps @ Empty Bar
Every 2.5 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt
WOD
Workout Format
4 Rounds (Time Cap: 15 Minutes)
Competitive
250m Row
10 Deadlifts (155/110)
50 Double Unders
10 Deadlifts (155/110)
50 Double Unders
Performance
250m Row
10 Deadlifts (135/95)
85 Single Unders
10 Deadlifts (135/95)
85 Single Unders
Lifestyle
200m Row
10 Deadlifts
50 Single Unders
10 Deadlifts
50 Single Unders
Stimulus Points
Try To Go Unbroken During The Skipping
Expect Lower Back Fatigue
Expect Lower Back Fatigue
Accessory
Every 1 Minute On The Minute X 3 Rounds
1). 8 Strict Leg Raises
2). 30 Seconds Dead Hang
1). 8 Strict Leg Raises
2). 30 Seconds Dead Hang
Notes
Cool Down & Dismissal
100m Walk
Pigeon Pose Stretch
Upper Back On Rig Stretch
100m Walk
Pigeon Pose Stretch
Upper Back On Rig Stretch