Bootcamp
Wednesday, September 2nd, 2026 - Bootcamp
General Warm-Up
1 Round
250m Row
15 Band Passovers
15 Band Rows
2 Rounds
250m Row
8 Push Ups or Knee Push Ups
10 Sit Ups
Strength
Every 2 Minutes on the Minutes × 5 Rounds
Bench Press 5 Reps @ 75% 1RM
Secondary Strength
Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Barbell Bent Over Row
Even Minutes). 8-12 Seated DB Press
WOD
For TimeWorkout Format
For Time (Time Cap: 17 Minutes)
Elite
1000m Row
30-20-10
Push Ups
Sit Ups
1000m Row
Competitive
1000m Row
20-15-10
Push Ups
Sit Ups
1000m Row
Performance
1000m Row
20-15-10
Knee Push Ups
Crunches
1000m Row
Stimulus
1) Break the Push Ups into Sets Far Before Failure.
2) Be Conservative on the First Row but Go Hard During the Second Row.
Cooldown
OptionalChest Stretch
Ab Stretch