Bootcamp
Thursday, November 5th, 2026 - Bootcamp
General Warm-Up
1 Round
3 Minutes Rowing
30 Seconds per Side Lunge Hold
60 Second Glute Bridge Hold
2 Rounds
8 Empty Bar Deadlift
5 Empty Bar Sumo Deadlift
5 Empty Bar Front Squat
Strength
Every 3 Minutes on the Minute × 5 Rounds
Deadlift
1) 10 Reps @ 40% 1RM
2) 8 Reps @ 50 % 1RM
3) 6 Reps @ 55% 1RM
4) 4 Reps @ 60% 1RM
5) Max Reps @ 65% 1RM
Secondary Strength
Every 2 Minute on the Minute × 6 Rounds
Round 1-3). 8-12 Front Squat
Round 4-6). 8-12 Sumo Deadlift
WOD
Not ScoredWorkout Format
E3MOM X 5 Rounds
Elite
500m Row
Competitive
500m Row
Performance
400m Row
Stimulus
This Row Should Be at a Hard Pace Leaving You with About a Minute or So Rest. If a 500m Row Takes Longer Than About 2 Minutes Reduce the Distance.