Thursday, October 9th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
15 Band Row
15 Band Lat Pull Down
10 Push Up Or Knee Push Up
100m Run
15 Band Row
15 Band Lat Pull Down
10 Push Up Or Knee Push Up
100m Run
Skill Work ~ Kipping Pull Ups
Hanging Hollow To Arch Holds
Kip To Lever
Kipping Pull Up Singles
Kipping Pull Ups
Kip To Lever
Kipping Pull Up Singles
Kipping Pull Ups
WOD
Workout Format
6 Rounds (Time Cap 22 Minutes)
Competitive
8 Pull Ups
10 Push Ups
400m Run
10 Push Ups
400m Run
Performance
8 Jumping Pull Ups
8 Push Ups
400m Run
8 Push Ups
400m Run
Lifestyle
10 Ring Rows
10 Elevated Push Up
200m Run
10 Elevated Push Up
200m Run
Stimulus Points
Pace Yourself
Don’t Force Yourself To Go Unbroken
Don’t Force Yourself To Go Unbroken
Accessory
Every 1 Minute On The Minute X 3 Rounds
1) 8 Bent Over Dumbbell Row
2) 30 Seconds Hollow Hold
1) 8 Bent Over Dumbbell Row
2) 30 Seconds Hollow Hold
Notes
Cool Down & Dismissal
100m Walk
Prayer Stretch
Doorway Chest Stretch on Ring
100m Walk
Prayer Stretch
Doorway Chest Stretch on Ring