Bootcamp
Thursday, August 15th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Overhead Press
15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible
*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 82.5% of Your 1 Rep Max
15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible
*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 82.5% of Your 1 Rep Max
WOD
Workout Format
EMOM x 15 Minutes
Competitive
1) Row
2) Hanging Leg Raises
3) Plank
4) Bike
5) Russian Twists
2) Hanging Leg Raises
3) Plank
4) Bike
5) Russian Twists
Performance
1) Row
2) Hanging Knee Raises
3) Plank
4) Bike
5) Russian Twists
2) Hanging Knee Raises
3) Plank
4) Bike
5) Russian Twists
Lifestyle
1) Row
2) Lying Leg Raises
3) Plank
4) Bike
5) Russian Twists
2) Lying Leg Raises
3) Plank
4) Bike
5) Russian Twists
Notes
2 Rounds
60 Seconds Bike
60 Seconds Row
30 Seconds Dead Hang
30 Seconds Plank
30 Seconds Russian Twist
60 Seconds Bike
60 Seconds Row
30 Seconds Dead Hang
30 Seconds Plank
30 Seconds Russian Twist