Bootcamp
Wednesday, August 14th, 2024 - Bootcamp
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Bench Press
15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible
*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 82.5% of Your 1 Rep Max.
15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible
*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 82.5% of Your 1 Rep Max.
WOD
Competitive
Max Reps DB Floor Press (50/35)
Max Reps Inverted Row
-Into-
21-15-9 Reps
DB Floor Press
Inverted Row
Max Reps Inverted Row
-Into-
21-15-9 Reps
DB Floor Press
Inverted Row
Performance
Max Reps DB Floor Press (35/25)
Max Reps Inverted Row
-Into-
21-15-9 Reps
DB Floor Press
Inverted Row
Max Reps Inverted Row
-Into-
21-15-9 Reps
DB Floor Press
Inverted Row
Lifestyle
Max Reps DB Floor Press
Max Reps Inverted Row
-Into-
21-15-9 Reps
DB Floor Press
Inverted Row
Max Reps Inverted Row
-Into-
21-15-9 Reps
DB Floor Press
Inverted Row
Notes
3 Rounds
15 Elevated Push-Ups (Lowering Each Round if Possible)
15 Ring Rows (Lowering Each Round if Possible)
15 Elevated Push-Ups (Lowering Each Round if Possible)
15 Ring Rows (Lowering Each Round if Possible)