Bootcamp
Thursday, September 5th, 2024 - Bootcamp
General Warm-Up
3 Rounds
200M Run
15 Ring Rows
10 Band Overhead Press
10 Sit-Ups
-Into-
5 Empty Bar Overhead Press With a 2 Second Pause Overhead
200M Run
15 Ring Rows
10 Band Overhead Press
10 Sit-Ups
-Into-
5 Empty Bar Overhead Press With a 2 Second Pause Overhead
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
3 Rounds for Time
Competitive
800M Run
3 Strict Pull-Ups
9 Pull-Ups
25 Sit-Ups
3 Strict Pull-Ups
9 Pull-Ups
25 Sit-Ups
Performance
800M Run
3 Pull-Ups
9 Parallel With Floor Ring Rows
25 Sit-Ups
3 Pull-Ups
9 Parallel With Floor Ring Rows
25 Sit-Ups
Lifestyle
600M Run
12 Ring Rows
20 Sit-Ups
12 Ring Rows
20 Sit-Ups