Wednesday, March 25th, 2026 - Bootcamp
General Warm-Up
30 Seconds Weighted Bent Over Y Raise Hold
15 Rear Delt Fly
3 Rounds
250m Row
12 Reverse Lunges
10 Push Ups Or Knee Push Ups
15 Rear Delt Fly
3 Rounds
250m Row
12 Reverse Lunges
10 Push Ups Or Knee Push Ups
Strength
Every 2 Minutes On The Minute
Push Hard On Set 3 ~ Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets Or Build With Some Heavy Sets.
5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 58.5%
Push Hard On Set 3 ~ Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets Or Build With Some Heavy Sets.
5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 58.5%
WOD
Workout Format
For Time ~ TC 13 Minutes
Elite
52-40-28
Cal Row
26-20-14
Burpee Over Rower
Cal Row
26-20-14
Burpee Over Rower
Competitive
42-30-18
Cal Row
21-15-9
Burpee Over Rower
Cal Row
21-15-9
Burpee Over Rower
Performance
36-24-12
Cal Row
18-12-6
Burpee Over Rower
Cal Row
18-12-6
Burpee Over Rower
Stimulus Points
A Great Workout To Practice Pacing. Try To Set Yourself So You Are Going Hard But Don’t Feel Like You Have To Take Breaks On The Burpees Or Have A Big Intensity Drop On The Rower.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Hammer Curls
Even Minutes) 8-12 Seated Leg Raises
Odd Minutes) 8-12 Hammer Curls
Even Minutes) 8-12 Seated Leg Raises
Cool Down & Dismissal
Hip Flexor Stretch
Upper Back On Rig Stretch
Upper Back On Rig Stretch