Wednesday, May 21st, 2025 - Bootcamp
General Warm-Up
Every Minute on the Minute
Arm Circles
Wrist Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Overhead Press
Scap Pull UPS
On Coaches Call Out
5 Reps: Dip and Drive
5 Reps: Tall Split Jerk
5 Reps: Split Stance Push Press
5 Reps: Split Jerk With a 3 Second Pause in the Catch
3 Reps: Pull UPS
200M Run
Arm Circles
Wrist Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Overhead Press
Scap Pull UPS
On Coaches Call Out
5 Reps: Dip and Drive
5 Reps: Tall Split Jerk
5 Reps: Split Stance Push Press
5 Reps: Split Jerk With a 3 Second Pause in the Catch
3 Reps: Pull UPS
200M Run
Strength
Split Jerk
Sets X Reps: 3 Sets X 1 Rep @ ~70% / E2MOM
Sets X Reps: 3 Sets X 1 Rep @ ~70% / E2MOM
WOD
Workout Format
For Time In Pairs
COMPETITVE
4 Rounds in a Weight Vest
400M Run (Together)
12 Pull UPS (Split)
Into
4 Rounds Without a Vest
400M Run (Together)
12 Pull UPS (Split)
COMPETITVE
4 Rounds in a Weight Vest
400M Run (Together)
12 Pull UPS (Split)
Into
4 Rounds Without a Vest
400M Run (Together)
12 Pull UPS (Split)
Performance
400M Run (Together)
12 Pull UPS (Split)
Into
4 Rounds
400M Run (Together)
12 Assisted Pull UPS (Split)
12 Pull UPS (Split)
Into
4 Rounds
400M Run (Together)
12 Assisted Pull UPS (Split)
Lifestyle
4 Rounds
200M Run (Together)
12 Ring Rows
Into
4 Rounds
200M Run (Together)
12 Dumbbell Bent Over Row
200M Run (Together)
12 Ring Rows
Into
4 Rounds
200M Run (Together)
12 Dumbbell Bent Over Row
Notes
Coaching Notes:
Stimulus: Pace Yourself During the First Half of the Workout to Allow for the Harder Pull-Ups, Then You Can Push a Bit Harder on the Back End Once You’ve Dropped the Weighted Vest.
Stimulus: Pace Yourself During the First Half of the Workout to Allow for the Harder Pull-Ups, Then You Can Push a Bit Harder on the Back End Once You’ve Dropped the Weighted Vest.