Tuesday, October 7th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
20 Jumping Jacks
15 Band Pull Aparts
15 Band Deadlifts
10 Standing Band Crunch
20 Jumping Jacks
15 Band Pull Aparts
15 Band Deadlifts
10 Standing Band Crunch
Strength
Strength - Deadlift
3 Sets X 5 Reps @ 85% 1rm (RPE 7)
Every 3 Minutes On The Minute
3 Sets X 5 Reps @ 85% 1rm (RPE 7)
Every 3 Minutes On The Minute
WOD
Workout Format
6 Minute AMRAP
COMPETITVE
10 Toes To Bar
16 Double Dumbbell Box Step Over (35/25)
COMPETITVE
10 Toes To Bar
16 Double Dumbbell Box Step Over (35/25)
Performance
10 Hanging Leg Raises
16 Double Dumbbell Box Step Over (25/15)
16 Double Dumbbell Box Step Over (25/15)
Lifestyle
8 Hanging Knee Raises Or Sit Ups
16 Box Step Over
16 Box Step Over
Notes
Unbroken As Long As Possible
Quick Transitions
Quick Transitions
Notes
Every 1 Minute On The Minute X 3 Rounds
1) 12 Weighted Glute Bridges
2) 30 Second Plank
1) 12 Weighted Glute Bridges
2) 30 Second Plank
Notes
Cool Down & Dismissal
100m Walk
Hip Flexor Stretch
Quad Stretch
100m Walk
Hip Flexor Stretch
Quad Stretch