Wednesday, September 30th, 2026 - Bootcamp

General Warm-Up

1 Round
60 Second Echo Bike
15 Assisted Squats
5 Inchworms to Downward Dog
2 Rounds
7/5 Cal Echo Bike Sprint
8 Empty Bar Front Squats
2 Dual DB Man Makers

Strength

Back Squats Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 85% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-15 Side Lying Leg Abductions Right (Weighed If Needed)
Even Minutes). 8-15 Side Lying Leg Abductions Left (Weighed If Needed)

WOD

AMRAP / For Reps

Workout Format

AMRAP in 20 Minutes

Elite

15 Calorie Echo Bike
10 Front Squats (135/95)
5 Dual DB Man Makers (35/20)

Competitive

12 Calorie Echo Bike
10 Front Squats (95/65)
5 Dual DB Man Makers (25/15)

Performance

10 Calorie Echo Bike
10 Front Squats (75/55)
5 Dual DB Man Makers (20/10)

Stimulus

1) Front Squats Should Be Doable Unbroken; You Don’t Want to Have to Do an Extra Clean Every Round.
2) This Workout Is Brought to You by Eve.

Cooldown

Optional

Quad Stretch
Shoulder Stretch