Tuesday, October 13th, 2026 - Bootcamp

General Warm-Up

1 Round
2 Minutes Row
20 Band Straight Arm Lat Pull Downshttps://www.youtube.com/watch?v=LfGyMCw_Zd0
30 Seconds Mid Range Push up Holdhttps://www.youtube.com/shorts/6R8zHPAUybE
2 Rounds
200m Row Sprint
10 Push Ups
5 Overhead Press

Strength

Overhead Press Every 2 Minutes on the Minutes × 5 Rounds
1-2 Reps @ 90% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 3-8 Chin Ups
Even Minutes). 8-12 DB Lateral Raises

WOD

For Time

Workout Format

In Pairs (Time Cap: 14 Minutes)

Elite

3000m Row
Max Bench Press (155/95)

*Switch Every Bench Press Re-rack

Competitive

3000m Row
Max Bench Press (135/80)

*Switch Every Bench Press Re-rack

Performance

2500m Row
Max Bench Press (95/60)

*Switch Every Bench Press Re-rack

Stimulus

Switch with Your Partner Every Time You Have to Break on the Bench Press. the Press Should Feel Moderately Heavy Somewhere Around 55-60% of Your 1 Rep Max. .

Cooldown

Optional

Chest Stretch
Tricep Stretch