Friday, April 24th, 2026 - Bootcamp
General Warm-Up
8 Bird Dogs per Side
30 seconds Plank
3 Rounds
1 minute Echo Bike
8 Inchworms
8 Broad jumps
8 Empty Bar Deadlift
Strength
Deadlift
Every 2 Minutes on the Minute.
Push Hard on Set 3 Aiming for A Potential Higher Rep PR
Then Decide If You Want to Do Lighter Back Off Sets
Or Build with Some Heavy Sets.
5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% or 5-8 Reps @ 58.5%
*If You Complete the Previous 4 Weeks Add 5lbs to Your 1 Rep Max.
WOD
4 Rounds for Time
Elite
20/15 Cal Echo Bike
10 Box Jumps (24/20)
10 Burpees
Rest 2 Minutes
Competitive
15/11 Cal Echo Bike
10 Box Jumps (24/20)
10 Burpees
Rest 2 Minutes
Performance
10/8 Cal Echo Bike
8 Box Jumps (20”)
10 Burpees
Rest 2 Minutes
Stimulus Points
Intervals to allow you to work on hitting each round hard. Perhaps practice a box jump style you wouldn’t normally do.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 20-40 Seconds Side Plank Right
Even Minutes). 20-40 Second Side Plank Left
Cooldown
Quad Stretch
Forward Fold Stretch