Wednesday, July 29th, 2026 - Bootcamp

General Warm-Up

15 Seconds 90 Degree Barbell Overhead Press Overcoming Iso Hold
30 Second Bent Over Barbell Row Iso Hold

2 Rounds
30 Seconds Echo Bike
10 Empty Bar Zercher Good Morning
10 Empty Bar Push Press

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Overhead Press 3 Reps @ 85% 1 RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 3-10 Strict Pull Ups
Even Minutes). 8-12 Dual DB Z Press

WOD

AMRAP / For Reps

Workout Format

15 Minutes, in Pairs

You Go, I Go - Each Movement (Partner A does Bike, Partner B does Deadlifts, Partner A does Bench Press, Partner B does Bike, etc.)

Elite

10 Cal Echo Bike
8 Dual DB Deadlift (50/35)
12 Dual DB Bench Press (50/35)

Competitive

8 Cal Echo Bike
8 Dual DB Deadlift (35/25)
12 Dual DB Bench Press(35/25)

Performance

8 Cal Echo Bike
8 Dual DB Deadlift (25/15)
12 Dual DB Bench Press(25/15)

Stimulus

1) the Work Will Go by Quickly So Take Your Time During the Echo Bike.
2) the First Couple Rounds of the Bench Press Should Be Doable Unbroken.

Cooldown

Optional

Shoulder Stretch
Glute Stretch