Tuesday, February 10th, 2026 - Bootcamp
General Warm-Up
3 Rounds
300m Row
10 Barbell Good Mornings
10 Barbell Back Squat
300m Row
10 Barbell Good Mornings
10 Barbell Back Squat
Strength
Every 2:15 minutes on the minute x 3 Rounds
10 reps @ 54% of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps
10 reps @ 54% of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps
WOD
Workout Format
For Time ~ 15 Minutes TC
Elite
200m Row
50-40-30-20-10
Sit Ups
Start and End with the Row
50-40-30-20-10
Sit Ups
Start and End with the Row
Competitive
200m Row
50-40-30-20-10
Sit Ups
Start and End with the Row
50-40-30-20-10
Sit Ups
Start and End with the Row
Performance
200m Row
50-40-30-20-10
Crunches
Start and End with the Row
50-40-30-20-10
Crunches
Start and End with the Row
Stimulus Points
This is a fast row. Try to work your way through the sit ups with as few breaks as possible.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Kneeling DB Shoulder Press
Even Minutes) 10-15 DB calf raises
Odd Minutes) 8-12 Kneeling DB Shoulder Press
Even Minutes) 10-15 DB calf raises
Cool Down & Dismissal
Pigeon pose stretch
Seal stretch
Seal stretch