Bootcamp
Wednesday, October 16th, 2024 - Bootcamp
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
5 Rounds:
30 Seconds Row
10 Knee Push-Ups
10 Band Row
-Into-
5 Rounds:
30 Seconds Row
10 Knee Push-Ups
10 Band Row
Strength
Bench Press
On the Final Minute, Perform an AMRAP
1. 55% x 3 Reps
2. 65% x 3 Reps
3-12. 70% x 8 Sets x 3 Reps
Strict Pull-Up or Assisted Strict Pull-Up
EMOM x 4 Sets x 10 Reps
On the Final Minute, Perform an AMRAP
1. 55% x 3 Reps
2. 65% x 3 Reps
3-12. 70% x 8 Sets x 3 Reps
Strict Pull-Up or Assisted Strict Pull-Up
EMOM x 4 Sets x 10 Reps
WOD
Workout Format
E1.5MOM x 10 Rounds
Competitive
250/200m Row
Performance
200/150m Row
Lifestyle
1 Minute Row / 30 Second Rest