Tuesday, September 29th, 2026 - Bootcamp

Bootcamp

Tuesday, September 29th, 2026 - Bootcamp

General Warm-Up

1 Round
250m Row
30 Second Dead Hang
12 Band Straight Arm Pull Down
2 Rounds
250m Row
5 Pull Ups or 10 Ring Rows
5 Empty Bar Muscle Cleans
5 Empty Bar Cleans

Strength

Clean Every 2 Minutes on the Minutes × 5 Rounds
2 Reps @ 85% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 20-30 Seconds Feet Elevated Side Plank Right
Even Minutes). 20-30 Seconds Feet Elevated Side Plank Left

WOD

For Time

Workout Format

For Time 2 Rounds (Time Cap: 13 Minutes)

Elite

1000m Row
20 Pull Ups

Competitive

1000m Row
15 Pull Ups

Performance

800m Row
20 Ring Rows

Stimulus

1) Elite Levels Should Be Looking at Unbroken Sets.
2) Pace Your Row to Have Enough Energy to Do Big Sets of Pull Ups.

Cooldown

Optional

Lat Stretch
Hamstring Stretch