Tuesday, September 15th, 2026 - Bootcamp

General Warm-Up

1 Round
1 Min, Echo Bike
10 DB Back Rack Good Morninghttps://www.youtube.com/watch?v=EycdvzlD2Dk
10 per Side DB Single Arm Row
2 Rounds
7/5 Cal Echo Bike Sprint
10 KB Swingshttps://www.youtube.com/watch?v=PrhDowEy96w
3 Toes to Bar or 8 Leg Raises

Strength

Deadlifts Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 80% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Barbell Standing Wrist Curlshttps://www.youtube.com/watch?v=lfQR7oVS8eo
Even Minutes). 5-10 DB Goblet Squats

WOD

For Time

Workout Format

For Time (Time Cap: 15 Mintes)

Elite

21-15-9
Echo Bike Cals
KB Swings (70/50)
Toes to Bar

Competitive

21-15-9
Echo Bike Cals
KB Swings (50/35)
Toes to Bar

Performance

21-15-9
Echo Bike Cals
KB Swings (35/25)
Hanging Leg Raises

Stimulus

1) the Biggest Bottle Neck Will Be the Toes to Bar, Break Them up into Manageable Sets.
2) the KB Swing Should Be Unbroken, Use Transitions to Give Yourself a Breather and Your Grip a Break.

Cooldown

Optional

Forearm Stretch
Glute/lower Back Stretch