Wednesday, April 15th, 2026 - Bootcamp
General Warm-Up
3 Rounds
250M Row
16 Reverse Lunges
10 Inchworm to Push Up
30 Seconds Dead Hang
250M Row
16 Reverse Lunges
10 Inchworm to Push Up
30 Seconds Dead Hang
Strength
Every 2 Minutes On The Minute.
Deload week after heavy weeks. Take it easy on the strength.
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
Deload week after heavy weeks. Take it easy on the strength.
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
WOD
Workout Format
4 Rounds For Time ~ In Pairs
Elite
500m Row
30 Wall Balls (20/14)
20 Burpees
10 Farmer Carries (70/50)
500m Row
30 Wall Balls (20/14)
20 Burpees
10 Farmer Carries (70/50)
500m Row
Competitive
400m Row
30 Wall Balls (20/14)
20 Burpees
10 Farmer Carries (50/35)
400m Row
30 Wall Balls (20/14)
20 Burpees
10 Farmer Carries (50/35)
400m Row
Performance
400m Row
30 Wall Balls (14/10)
20 Burpees
10 Farmer Carries (35/25))
400m Row
30 Wall Balls (14/10)
20 Burpees
10 Farmer Carries (35/25))
400m Row
Stimulus Points
Hyrox style workout, split the workout with your partner.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Bent Over Db Row
Even Minutes) 30-45 Seconds Plank
Odd Minutes) 8-12 Bent Over Db Row
Even Minutes) 30-45 Seconds Plank
Cool Down & Dismissal
Forearm Stretch
Quad Stretch
Quad Stretch