Wednesday, November 19th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
30 Seconds Dead Hang
15 Squats
15 Glute Bridges
15 Sit Ups
30 Seconds Dead Hang
15 Squats
15 Glute Bridges
15 Sit Ups
Strength - Deadlift
3 Sets X 5 Reps @ 70% 1rm (RPE 6-7)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
3 Rounds (TC: 15 Minutes)
Elite
750m Row
30 Toes To Bar
30 Toes To Bar
Competitive
500m Row
30 Toes To Bar
30 Toes To Bar
Performance
500m Row
30 Leg Raises
30 Leg Raises
Stimulus Points
Big Sets Of Toes To Bar
Steady Pace On The Row
Steady Pace On The Row
Accessory
Every 1 Minute On The Minute X 3 Rounds
1) 15 Glute Bridge With A 5 Second Squeeze At The Top
2) 15 Calf Raises
1) 15 Glute Bridge With A 5 Second Squeeze At The Top
2) 15 Calf Raises
Cool Down & Dismissal
100m Walk
Pigeon Pose
Seal Pose
Pigeon Pose
Seal Pose