Wednesday, November 12th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
30 Seconds Dead Hang
10 Scap Pull Ups
5 Pull Ups (Ring Rows)
5 Sit Ups
5 Push Ups
30 Seconds Dead Hang
10 Scap Pull Ups
5 Pull Ups (Ring Rows)
5 Sit Ups
5 Push Ups
Strength - Push Press
3 Sets X 5-8 Reps @ 75% 1 RM (RPE 9)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
16-14-12-10-8-6
(Time Cap: 12 Minutes)
COMPETITVE
Pull Ups
Sit Ups
(Time Cap: 12 Minutes)
COMPETITVE
Pull Ups
Sit Ups
Performance
Jumping Pull Ups
Sit Ups
Sit Ups
Lifestyle
Ring Rows
Crunches
Crunches
Stimulus Points
Big Sets
Accessory
Every 1 Minute On The Minute X 3 Rounds
30 Seconds Russian Twist
30 Seconds Superman Hold
30 Seconds Russian Twist
30 Seconds Superman Hold
Cool Down & Dismissal
100m Walk