Tuesday, September 8th, 2026 - Bootcamp

General Warm-Up

1 Round
30 Seconds Echo Bike
15 PVC Pass Overs
15 PVC Behind the Neck Press
2 Rounds
7/5 Cal Echo Bike Sprint
5 Push Ups
8 DB Strict Overhead Press

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Bench Press 5 Reps @ 77.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 5-10 Strict Pull Ups
Even Minutes). 8-15 DB Reverse Flys

WOD

For Time

Workout Format

5 Rounds for Time (Time Cap: 17 Minutes)

Elite

12/9 Cal Bike
30 DB Shoulder to Overhead (40/30)
Rest 1 Minutes

Competitive

12/9 Cal Bike
30 DB Shoulder to Overhead (30/20)
Rest 1 Minutes

Performance

12/9 Cal Bike
30 DB Shoulder to Overhead (20/12)
Rest 1 Minutes

Stimulus

1) This Is a Fast Interval Workout with Incomplete Rest. Try to Maintain the Same Pace Each Round with Minimal Drop Off.
2) the Shoulder to Overhead Is Meant to Be Light, Fast, and Done in Big Sets.

Cooldown

Optional

Shoulder Stretch
Quad Stretch