Tuesday, November 18th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
25 Plate Hops
10 Plate Ground To Overhead
10 Plate Rows
10 Plate Lunges
25 Plate Hops
10 Plate Ground To Overhead
10 Plate Rows
10 Plate Lunges
Strength - Bench Press
3 Sets X 5 Reps @ 70% 1rm (RPE 6-7)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
For Time ~ 15 Minute TC
Elite
50 Double Unders
20 Burpees
10 Chest To Bar Pull Ups
20 Burpees
50 Double Unders
20 Burpees
10 Chest To Bar Pull Ups
20 Burpees
50 Double Unders
Competitive
50 Double Unders
20 Burpees
10 Pull Ups
20 Burpees
50 Double Unders
20 Burpees
10 Pull Ups
20 Burpees
50 Double Unders
Performance
50 Double Unders Or 75 Single Unders
20 Burpees
10 Assisted Pull Ups
20 Burpees
50 Double Unders Or 75 Single Unders
20 Burpees
10 Assisted Pull Ups
20 Burpees
50 Double Unders Or 75 Single Unders
Stimulus Points
Try To Go Unbroken On The Skips
Move Quickly
Move Quickly
Accessory
Every 1 Minute On The Minute X 3 Rounds
1) 15 Band Face Pulls
2) 30 Seconds Plank Hold
1) 15 Band Face Pulls
2) 30 Seconds Plank Hold
Cool Down & Dismissal
100m Walk
Wrist Stretch
Prayer Stretch
Wrist Stretch
Prayer Stretch