Tuesday, May 26th, 2026 - Bootcamp
General Warm-Up
15 Bent Over Y Raises
2 Rounds
1.5 Minute Echo Bike
12 Empty Bar Overhead Press
Strength
Strict Press
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
4 Rounds
Elite
Echo Bike Cals
2 Minute Work / 3 Minutes Rest
Competitive
Echo Bike Cals
2 Minute Work / 3 Minutes Rest
Performance
Echo Bike Cals
2 Minute Work / 3 Minutes Rest
Stimulus Points
Legs Will Burn, An Active Rest For A Minute Or Two Before Fully Resting May Help Flush The Legs Between Intervals. If You’re Sore From Yesterday's Workout This Could Be A Good Active Recovery Workout Day.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes).8-12 Bent Over DB Rows
Even Minutes). 30-40 Seconds Plank
Cooldown
Quad Stretch
Shoulder Stretch