Friday, May 15th, 2026 - Bootcamp
General Warm-Up
30 Seconds Deadbugs
20 Glute Bridges
2 Rounds
250m Row
15 Band Rows
15 Band Good Mornings
Strength
Deadlift
Every 2 Minutes on the Minute. This Is a Deload Week After the Heavy Weeks.
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
WOD
2 Rounds (Time Cap: 30 Minutes)
Elite
250m Row
Rest 1 Minute
500m Row
Rest 1 Minute
750m Row
Rest 1 Minute
1000m Row
Rest 1 Minute
Competitive
250m Row
Rest 1 Minute
500m Row
Rest 1 Minute
750m Row
Rest 1 Minute
1000m Row
Rest 1 Minute
Performance
250m Row
Rest 1 Minute
500m Row
Rest 1 Minute
750m Row
Rest 1 Minute
1000m Row
Rest 1 Minute
Stimulus Points
Rowing intervals with a rest. Go hard but hold a repeatable pace.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 5-8 per Side Cossack Squats
Even Minutes). 3-6 per Side Lateral Ball Slams
Cooldown
Hamstring Stretch
Pigeon Pose Stretch