Wednesday, October 28th, 2026 - Bootcamp

General Warm-Up

1 Round
2 Minutes Row
15 Empty Bar Behind the Neck Press
15 Back Supported Empty Bar or Dumbbell Pull Over
2 Rounds
Rnd1) 5 Push Ups / Rnd 2) 8 Empty Bar Bench Press
Rnd 1) 10 Ring Rows / Rnd 2) 3 Strict Pull Ups or 5 Harder Ring Rows
10/7 Cal Row Sprint

Strength

Every 4 Minutes on the Minute × 3 Rounds
10 Bench Press @ 50-60% 1RM
40-50% of Max Pull up Reps (If You Can Do 3 or Less Reps You Should Scale Down to Rows or Bands)

Secondary Strength

Every 1 Minute on the Minute × 6 Rounds
Odd Minutes). 10-15 Rear Delt Flys
Even Minutes). 10-15 DB Arnold Press

WOD

For Time

Workout Format

For Time (Time Cap: 12 Minutes)

Elite

21-15-9
Kipping Pull Ups
40-30-20
Row Cals

Competitive

21-15-9
Jumping Pull Ups
40-30-20
Row Cals

Performance

21-15-9
Ring Rows
35-25-15
Row Cals

Stimulus

The Pull Ups for This Workout Should Be Fairly Easy, Fresh You Should Be Able to Do 15-20 Reps Unbroken of Whichever Scale You Pick. the Row Is to Be Steadily Worked Through Level Gas in the Tank to Go Right into Your Pull Ups.