Tuesday, February 17th, 2026 - Bootcamp
General Warm-Up
3 Rounds
20 Banded Face Pulls
15 Band External Rotations Right
15 Band External Rotations Left
20 Band Y Raises
3 Rounds
1 Minute Echo Bike
25ft Single Arm Farmer Carry Per Side
20 Banded Face Pulls
15 Band External Rotations Right
15 Band External Rotations Left
20 Band Y Raises
3 Rounds
1 Minute Echo Bike
25ft Single Arm Farmer Carry Per Side
Strength
Every 2 Minutes on the Minute
5 Reps @ 50% Of 1 Rep Max
5 Reps @ 56% Of 1 Rep Max
10 Reps @ 60% Of 1 Rep Max
10 Or More Reps @ 60% Of 1 Rep Max
5 Reps @ 50% Of 1 Rep Max
5 Reps @ 56% Of 1 Rep Max
10 Reps @ 60% Of 1 Rep Max
10 Or More Reps @ 60% Of 1 Rep Max
WOD
Workout Format
EMOM 20
Elite
Even: 15/11 Cal Echo Bike
Odd: 25ft Farmer Carry (50/35)
*Every Round Add 1 Length To The Farmer Carry
Odd: 25ft Farmer Carry (50/35)
*Every Round Add 1 Length To The Farmer Carry
Competitive
Even: 10/7 Cal Echo Bike
Odd: 25ft Farmer Carry (50/35)
*Every Round Add 1 Length To The Farmer Carry
Odd: 25ft Farmer Carry (50/35)
*Every Round Add 1 Length To The Farmer Carry
Performance
Even: 45 Seconds Echo Bike
Odd: 25ft Farmer Carry (35/25)
*Every Round Add 1 Length To The Farmer Carry
Odd: 25ft Farmer Carry (35/25)
*Every Round Add 1 Length To The Farmer Carry
Stimulus Points
This Is A Death By Style Workout.
Once you fail on the carries, go back to 25 ft and rebuild.
Cals are to remain the same for the entire workout. Pick a category that you will be able to finish within 45 seconds
Once you fail on the carries, go back to 25 ft and rebuild.
Cals are to remain the same for the entire workout. Pick a category that you will be able to finish within 45 seconds
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Side Plank Left
Even Minutes) 30 Seconds Side Plank Right
Odd Minutes) 30 Seconds Side Plank Left
Even Minutes) 30 Seconds Side Plank Right
Cool Down & Dismissal
Forearm Stretch
Quad Stretch
Quad Stretch