Wednesday, October 15th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
20 Forward Legs Swings Per Side
20 Lateral Leg Swings Per Side
10 Push Up To Downward Dog
In Remain Time Air Bike Slowly Increasing The Intensity Ever 20-30 Seconds
20 Forward Legs Swings Per Side
20 Lateral Leg Swings Per Side
10 Push Up To Downward Dog
In Remain Time Air Bike Slowly Increasing The Intensity Ever 20-30 Seconds
Strength - Bench Press
3 Sets X 3-5 Reps @ 95% 1RM (RPE 8-9)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
4 Rounds for Calories
COMPETITVE
1 Minute Air Bike Max Cals
Rest 4 Minutes
COMPETITVE
1 Minute Air Bike Max Cals
Rest 4 Minutes
Performance
1 Minute Air Bike Max Cals
Rest 4 Minutes
Rest 4 Minutes
Lifestyle
1 Minute Air Bike Max Cals
Rest 4 Minutes
Rest 4 Minutes
Stimulus Points
Legs Will Burn
Maintain Intensity For Each Round
Maintain Intensity For Each Round
Accessory
Every 1 Minute On The Minute X 3 Rounds
1). 12 Hammer Curls
2). 30 Seconds Glute Bridge Hold
1). 12 Hammer Curls
2). 30 Seconds Glute Bridge Hold
Notes
Cool Down & Dismissal
100m Walk
Hip Flexor Stretch
Childs Pose
100m Walk
Hip Flexor Stretch
Childs Pose