Tuesday, September 23rd, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
15 Band Good Morning
15 Band Row
100m Run
15 Band Good Morning
15 Band Row
100m Run
Strength
Strength - Deadlift
Every 4 Minutes On The Minute X 2 Rounds
3-5 @ 90% 1RM Or RPE 8-9
Every 4 Minutes On The Minute X 2 Rounds
3-5 @ 90% 1RM Or RPE 8-9
WOD
Workout Format
3 Rounds For Time (Time Cap: 25 Minutes)
COMPETITVE
500m Row
400m Run
15 Burpee Pull Up
COMPETITVE
500m Row
400m Run
15 Burpee Pull Up
Performance
500m Row
400m Run
15 Burpee To Target
400m Run
15 Burpee To Target
Lifestyle
300m Row
200m Run
10 Burpee
200m Run
10 Burpee
Stimulus Points
Cardio
Move Smoothly Don't Rush
Move Smoothly Don't Rush
Accessory
Every 1.5 minute on the minute x 3 rounds
1). 8 Bent Over Dumbbell Row
2). 30 seconds Dumbbell Overhead Hold
1). 8 Bent Over Dumbbell Row
2). 30 seconds Dumbbell Overhead Hold
Notes
Cool Down & Dismissal
100m Walk
100m Walk