Wednesday, November 26th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
25 Bar Hop Overs
10 Empty Bar Deadlifts
10 Empty Bar Rows
10 Empty Bar Floor Press
25 Bar Hop Overs
10 Empty Bar Deadlifts
10 Empty Bar Rows
10 Empty Bar Floor Press
Strength - Bench Press
3 Sets X 5 Reps @ 75% 1RM (RPE 7-8)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
3 Rounds For Time (Time Cap 7 Minutes)
Elite
15 Pull Ups
10 Deadlifts (275/195)
10 Deadlifts (275/195)
Competitive
15 Pull Ups
10 Deadlifts (225/155)
10 Deadlifts (225/155)
Performance
10 Pull Ups
10 Deadlifts (185/130)
10 Deadlifts (185/130)
Stimulus Points
Quick PaceDeadlift Should Be No More Than 50-60% 1RM
Accessory
Every 1 Minute On The Minute X 3 Rounds
1) 20 Glute Bridges
2) 30 Seconds Plank Hold
1) 20 Glute Bridges
2) 30 Seconds Plank Hold
Cool Down & Dismissal
100m Walk
Forward Fold Stretch
Childs Pose Stretch
Forward Fold Stretch
Childs Pose Stretch