Friday, August 21st, 2026 - Bootcamp

General Warm-Up

1 Rounds
30 Pogo Hops
15 Band Row
15 Svend Presshttps://www.youtube.com/watch?v=oqPz7vA5auw

3 Rounds
5 Empty Bar Strict Press
3 Dual DB Devil Press
2 Strict Pull up or 5 Ring Rows

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Strict Overhead Press 5 Reps @ 70% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Bent Over DB Y Raises with a Slow Eccentric
Even Minutes). 30-40 Seconds Plank

WOD

For Time

Workout Format

(Time Cap: 13 Minutes)

Elite

21-15-9
Dual DB Devil Press (50/35)
Strict Pull Ups

Competitive

21-15-9
Dual DB Devil Press (35/25)
15-10-5
Strict Pull Ups

Performance

21-15-9
Dual DB Devil Press (35/25)
Assisted Strict Pull Ups or Ring Rows

Stimulus

1) This Is a Pull up Strength Under Fatigue Workout No Kipping. It Does Not Need to Be Unbroken.
2) the Devil Press Should Be Smooth, Pick a Weight That Won’t Crush You.

Cooldown

Optional

Lat Stretch
Shoulder Stretch