Wednesday, September 9th, 2026 - Bootcamp

General Warm-Up

1 Round
250m Row
8 Empty Bar Jerfferson Curl
8 Empty Bar Bent Over Row Hold
2 Rounds
10/7 Cal Row Sprint
4 Strict Pull Ups or 8 Ring Rows
10 KB Swings
10 Sit Ups

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Deadlift 5 Reps @ 77.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes) 8-12 Stiff Leg Deadlifts.
Even Minutes). 6-10 Reps per Side Walking Lunges (Weighted or Not)

WOD

For Time

Workout Format

For Time (Time Cap: 16 Minutes)

Elite

50 Pull Ups
400m Row
50 Sit Ups
400m Row
50 KB Swings (50/35)
400m Row

Competitive

40 Pull Ups
400m Row
40 Sit Ups
400m Row
40 KB Swings (35/25)
400m Row

Performance

30 Jumping Pull Ups
350m Row
30 Sit Ups
350m Row
30 KB Swings (35/25)
350m Row

Stimulus

1) Each Row Should Take 2 Minutes or Less.
2) It’s a High Volume of Reps So Each Movement Should Be a Level You Feel Confident Doing ⅕ of the Work Before Breaking.

Cooldown

Optional

Upper Back Stretch
Hamstring Stretch