Bootcamp
Monday, April 27th, 2026 - Bootcamp
General Warm-Up
15 Banded Face Pulls
15 Banded Pull-aparts
10 Single Leg Glute Bridges per Side
20 Dead Bugs
3 Rounds
1 Minute Rowing
10 KB Deadlift
10 Reverse Lunges
10 Ring Rows
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.
- 3 Reps @ 63%
- 3 Reps @ 72%
- 3-10 Reps @ 81%
- 1-5 Reps @ 81-85.5% or 5-8 Reps @ 63%
- 1-5 Reps @ 90-94.5% or 5-8 Reps @ 63%
- 1-5 Reps @ 95-100%+ or 5-8 Reps @ 63%
WOD
Workout Format
3 Rounds of Rower Tabata
Elite
20 Sec / 40 Sec Rest X 8 Rounds
Rest 2 Minutes
Competitive
20 Sec / 40 Sec Rest X 8 Rounds
Rest 2 Minutes
Performance
20 Sec / 40 Sec Rest X 8 Rounds
Rest 2 Minutes
Stimulus Points
This Is A Cardio Workout Push To Maintain A Hard Pace On The Working Intervals
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes) 30-45 Seconds Plank
Even Minutes) 8-12 DB Z Press
Cooldown
Upper Back Stretch
Pigeon Pose Stretch