Wednesday, February 18th, 2026 - Bootcamp
General Warm-Up
3 Rounds
300m Row
15 Kang Squats
15 Ring Rows
300m Row
15 Kang Squats
15 Ring Rows
Strength
Every 2.5 Minutes On The Minute
5 Reps @ 50% Of 1 Rep Max
5 Reps @ 56% 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 Or More Reps @ 60% Of 1 Rep Max
WOD
Workout Format
For Time ~ TC 13 Min
Elite
2000m Row
30 Front Squats (115/80)
30 Front Squats (115/80)
Competitive
2000m Row
30 Front Squats (95/65)
30 Front Squats (95/65)
Performance
1500m Row
30 Front Squats (75/55)
30 Front Squats (75/55)
Stimulus Points
This Workout Will Feel Longer Than It Is. Try Not To Break And Keep Moving At A Steady Pace.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 16 Alternating Single Leg DB Or KB Deadlift
Even Minutes) 30 Seconds Cobra Hold
Odd Minutes) 16 Alternating Single Leg DB Or KB Deadlift
Even Minutes) 30 Seconds Cobra Hold
Cool Down & Dismissal
Deep Lunge Hip Flexor Stretch
Forward Fold Stretch
Forward Fold Stretch