Workouts | Raise the Bar Fitness

Bootcamp

Wednesday, October 21st, 2026 - Movement Lab

General Warm-Up

Grab your coffee, no rush
2 Slow Rounds · pick your level

ELITE
5 World's Greatest Stretch per side
8 Reverse Nordics (no band)
5 Weighted Jefferson Curls (light plate) · 5 Sec Pause in the Bottom
8 Low Cossack Slide Squats per side

COMPETITIVE
8 Thread the Needles per side · 1 Sec Pause
8 Banded Reverse Nordics
5 Jefferson Curls · 5 Sec Pause in the Bottom
8 Cossack Squats per side (partial range ok)

PERFORMANCE
5 Seated Hand Walk-Backs · 5 Sec Hold at End Range
8 Banded Sissy Squats *band supports you, only go as deep as you can control
5 Standing Hamstring Hangs · 5 Sec Pause, hands slide down the shins
8 Supported Cossack Squats per side (hold the rig)

Skill

Circle Pass
Side step around the circle tossing the sandbag to your partner and catching the return
30 sec on 30 sec off · 6 rounds
Switch direction each round
Track: unbroken catches as a group, beat the last count

WOD

For Load

Workout Format

Overhead Lunge
2:30 per set × 4 sets · 8 reps per side

Elite

Overhead Step-Ups
Single arm extended overhead holding a dumbbell, full stand at the top

Competitive

Overhead Hold Step-Back to Forward Lunge (back + front = 1 rep)
Single arm extended overhead holding a dumbbell

Performance

Split Squat with Single Arm Overhead Hold
Back knee comes down to a pad, arm stays locked out the whole set

Stimulus

Stimulus: arm locked overhead, ribs stacked, stay tall as the weight tries to pull you off balance. Pick a load you can own for all 8 reps per side.

Accessory

Dead Hang
Every minute for 6 min: hold for 20 to 40 sec
ELITE: Full Dead Hang
COMPETITIVE: Dead Hang, toes touching a box for support
PERFORMANCE: Supported Hang, feet on the floor, sit back into the arms
Track: longest unbroken hang

Cooldown

Lengthened Stretch
90 sec per position · slow breathing, settle deeper on every exhale
Sofa Stretch per side
Horse Stance
Bridge Hold, hands on the floor or elevated on a box
Pike Fold or Crow Pose, your choice
Downward Dog

Custom

Collect your high 5's and have an amazing day :)

Bootcamp

Wednesday, October 21st, 2026 - Bootcamp

General Warm-Up

1 Round
3 Minutes Skipping
75ft Duck Walkhttps://www.youtube.com/watch?v=D1KzLUqeMaI
2 Rounds
5 Snatch Grip Deadlift
5 Jumping Snatch Grip Deadlift
5 Muscle Snatch
5 Snatch
5 Wall Balls
15 Double Unders or 25 Single Unders

Strength

Snatch Every 2 Minutes on the Minutes × 5 Rounds
1-2 Reps @ 87.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 9 Minutes
Minutes 1-4-7). 8-12 Weighted Sit Ups
Minutes 2-5-8) 45 Second Single Arm Farmer Hold Right
Minutes 3-6-9).45 Second Single Arm Farmer Hold Left

WOD

AMRAP / For Reps

Workout Format

EMOM X 10 Minutes

Elite

12 Wall Balls (20/14)
Max Double Unders

Competitive

10 Wall Balls (14/10)
Max Double Unders

Performance

8 Wall Balls (14/10)
Max Double Under Attempts or Single Unders

Stimulus

This Is an Awesome Workout to Practice Double Unders, Get Your First One, or Train Doubles Under Fatigue. You Do Not Need to Go the Entire Minute Working; You Can Plan Your Rests or Have a Number of Skips in Your Head You Want to Hit. If You're in the Elite Category You Should Be Able to Move Back and Forth Between Movements with Little Rest for the Entire 10 Minutes.

Strength

Wednesday, October 21st, 2026 - Bench Press

General Warm-Up

2 Rounds
10 Arm Circles per Direction
10 Band Elbowing Row
10 Band Face Pulls
10 Scap Push Ups
8 Push Ups or Knee Push Ups
10 Inverted Row

Specific Warm-Up

Bench Press: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
1 @ 70% 1RM
1 @ 75% 1RM
1 @ 80% 1RM
1 @ 85% 1RM
1 @ 90% 1RM

Main Strength

Bench Press: Build to a Heavy One Rep Max / Rest 2-5 Minutes After Each Attempt / Use the Remainder of Class Time, If You Finish Before Class Is Over Move on to Accessories.

Accessory

Perform as a Superset
A1) Incline DB Bench Press 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Incline Bench Chest Supported Row 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute

Cooldown

Hold each for 30 seconds
Doorway pec stretch
Band lat stretch per side
Tricep overhead stretch per side

Bootcamp

Tuesday, October 20th, 2026 - Bootcamp

General Warm-Up

1 Round
3 Minutes Row
10 Inchworms to Toe Touches
15 Hands Over Head Squat
2 Rounds
10/7 Cal Row Sprint
10 Push Ups
5 Toes to Bar
5 DB Hang Muscle Snatch
5 DB Hang Snatch

Strength

Build to a Heavy Bench Press Single or 1 Rep Max in 20 Minutes. as the Weights Get Heavier Increase Rest Periods.

Secondary Strength

Every 1.5 Minute on the Minute × 3 Minutes
5-8 Barbell Bent Over Row

WOD

For Time

Workout Format

2 Rounds (Time Cap: 16 Minutes)

Elite

25 Push Ups
500 Row
20 Toes to Bar
500 Row
15 DB Hang Snatch (60/40)

Competitive

20 Push Ups
500 Row
20 Leg Raises
500 Row
15 DB Hang Snatch (50/35)

Performance

25 Knee Push Ups
500 Row
20 Knee Raises
500 Row
15 DB Hang Snatch (35/25)

Stimulus

This is a classic full body conditioning workout. Move from movement to movement without redlining, break the movements into manageable sets with short rests.

Bootcamp

Monday, October 19th, 2026 - Bootcamp

General Warm-Up

1 Round
3 Minutes Plate Hops
15 Dynamic Squat Stretch
15 Band Straight Arm Lat Pull Down
2 Rounds
16 Lunges
5 Burpees
3 Strict Pull Ups or 8 Ring Rows

Strength

Build to a Heavy Back Squat Single or 1 Rep Max in 20 Minutes. as the Weights Get Heavier Increase Rest Periods.

Secondary Strength

Every 1.5 Minute on the Minute × 3 Minutes
10-15 Barbell Calf Raises

WOD

For Time

Workout Format

For Time (Time Cap: 15 Minutes)

Elite

In a Vest
25-15-10
Burpee Box Step Ups
15-10-5
Strict Pull Ups

Competitive

25-15-10
Burpee Box Step Ups
15-10-5
Pull Ups

Performance

25-15-10
Burpee Box Step Ups
15-10-5
Ring Rows

Stimulus

This looks quick on paper, the burpee step ups should be smoothly chipped away but the pull up variation should be tough. If you’re somewhere in between options, ask your coach about scaling.

Strength

Monday, October 19th, 2026 - Squat

General Warm-Up

2 Rounds
10 Air Squats
10 Walking Lunge
10 Barbell Stiff Leg Deadlift
10 KB Swing
16 Alternating Side Lunges
30 Second Hollow Hold
30 Seconds Deep Squat Hold

Specific Warm-Up

Back Squats: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
1 @ 70% 1RM
1 @ 75% 1RM
1 @ 80% 1RM
1 @ 85% 1RM
1 @ 90% 1RM

Main Strength

Back Squat: Build to a Heavy One Rep Max / Rest 2-5 Minutes After Each Attempt / Use the Remainder of Class Time, If You Finish Before Class Is Over Move on to Accessories.

Accessory

Perform as a Superset
A1) TRX Hamstring Curls 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Walking Lunges 3 Sets × 5-8 Reps per Side. Every 2 Minutes on the Minute

Cooldown

Hold Each for 30-45 Seconds
Squat Hold
Deep Lunge Hip Flexor Stretch per Side
Adductor Frog Stretch
Seated Hamstring Stretch

Strength

Sunday, October 18th, 2026 - Overhead Press

General Warm-Up

2 Rounds
10 Band Pull Aparts
10 Band Face Pulls
10 Scap Push Ups
10 Light DB Lateral Raises
8 Push Ups or Knee Push Ups
10 Dual DB Bent Over Rows

Specific Warm-Up

Strict Overhead Press: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
1 @ 70% 1RM
1 @ 75% 1RM
1 @ 80% 1RM
1 @ 85% 1RM

Main Strength

Strict Overhead Press: 3 Minutes on the Minutes × 5 Rounds
1-2 Reps @ 90% 1RM

Accessory

Perform as a Superset
A1) Strict Hand Stand Push Ups 3 Sets × 5-10 Reps. Every 2 Minutes on the Minute.
A2) Inverted Row 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute

Cooldown

Optional

Hold each for 30 seconds
Band lat stretch per side
Shoulder across the chest stretch per side
Overhead tricep stretch per side

Olympic Weightlifting

Saturday, October 17th, 2026 - Olympic Weightlifting 286.1

General Warm-Up

2 Rounds: 10 minute cap
A) 6x Plate Front Raise w/ light plate
B) 6x Plate OHS w/ light plate
C) 6x Good Morning w/ empty bar
D) 6x 90-90 Hip Rolls

Strength

PUSH PRESS & JERK WORK 

E1:30MOM4: Push Press + Jerk 

- Perform each set as... 2 Push Press + 1 Split Jerk/1 Push Jerk 

TOTAL 3 REPS PER SET
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
% of Push Press

SNATCH TECHNIQUE PRIMER/WARM UP
E2:00MOM2: Tempo/Slow Snatch Pull
- Perform each set with a 5s tempo pull to allow focus on positions of the pull.
- Aim to reach full leg extension at the top of the pull.
1st set: 3 @ 60%
2nd set: 3 @ 60%
% of Snatch/Power Snatch

SNATCH WORK
E2:00MOM4: Tempo/Slow Pull Snatch
- Perform each set with a 5s tempo pull to allow focus on positions of the pull.
- Aim to reach full leg extension at the top of the pull.
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 2-3 @ 75%
4th set: 2-3 @ 75%
% of Snatch/Power Snatch

CLEAN TECHNIQUE PRIMER/WARM UP
E2:00MOM2: Tempo/Slow Clean Pull
- Perform each set as with a 5s tempo pull to allow focus on positions of the pull.
- Aim to reach full leg extension at the top of the pull.
1st set: 3 @ 60%
2nd set: 3 @ 60%
% of Clean/Power Clean

CLEAN WORK
E2:00MOM4 OR REST 2:00 PER SET
- Perform each set with a 5s tempo pull to allow focus on positions of the pull.
- Aim to reach full leg extension at the top of the pull.
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 2-3 @ 75%
4th set: 2-3 @ 75%
% of Clean

Olympic Weightlifting

Saturday, October 17th, 2026 - Olympic Weightlifting 286.2

Strength

FRONT SQUAT WORK
E3:30MOM4
- Perform each set as...
1st & 2nd set: 2x 2s Pause FS + 2 FS
TOTAL 4 REPS PER SET
3rd & 4th set: 1x 2s Pause FS + 2 FS
TOTAL 3 REPS PER SET

NOTE: Complete each set as prescribed or adjust where necessary.

1st set: 4 @ 65%
2nd set: 4 @ 70%
3rd set: 3 @ 75%
4th set: 3 @ 75%
% of Front Squat

Accessory

A) 3 Rounds: 1:30 REST + 1:00 REST: Sandbag Bearhug Carries https://youtu.be/jb9Ge6SP8IA?si=zotAZ3G52D7O3Q28
- Perform each set with a moderate sandbag or a weight that is manageable for all sets.
STEPS = REPS

B) 3 Rounds: 1:30 REST + 1:00 REST: Weighted Hollow Hold https://youtu.be/aqet70KyAbk?si=qLQAuRP9w5BVX2f4
- Perform each set with a light plate, holding to failure or max 1:30.

Cooldown

1-2 Rounds Not For Time
- Focus on relaxed breathing.
A) 1x 30s-1:00 Shoulder Extension Stretch on Floor
B) 1x 30s-1:00 Weighted Butterfly Stretch w/ light or moderate dumbbells
C) 6x 90-90 Glute Stretch (3 per leg)
D) 6x 30s-1:00 Banded T-Spine Opener (3 per side)

Bootcamp

Friday, October 16th, 2026 - Movement Lab

General Warm-Up

2 Rounds 8-10 minutes
Side to Side Inchworms 10 Reps
Reverse Wall Walks 8 Reps
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom
Seated Hand Walk-Backs 5 Reps · 5 Sec Hold at End Range

Stimulus: sip, chat, and let the body relax under its own weight as you flow through positions at your own pace

Skill

Metronome Ladder Steps
8 rounds Total: 20 sec on 1 min off
Stand facing the ladder from the side
This block's pattern: In-In-Out-Out (lateral)
Week 2 of 4, chase a cleaner, faster version than last week
BPM starts at 100, goes up every round increasing by 20
Track: your fastest BPM held with clean feet, beat last week

whiteboard.raisethebarfitness.ca

WOD

For Points

Workout Format

Speed Chest Pass
20 sec on 1 min off · 6 rounds
Max effort speed pass to yourself, bouncing the ball back to yourself
Track: max weight and reps, beat last week

Stimulus

Stimulus: we've learned to absorb with plyos, now we express. Arms, shoulders, chest and hands absorb and explode faster, more range, less weight

Accessory

Accessory
Standing Long Jump
Jump, Land, Stick
Every minute for 3 min: 4 jumps
Pick a line, jump and stick the landing, quiet feet, full control
Perfect stick 4x = pick a further line

Cooldown

Cooldown
Collect your high 5's and have an amazing day :)

Bootcamp

Friday, October 16th, 2026 - Bootcamp

General Warm-Up

1 Round
2 Minutes Row
3 × 10 Seconds Heavy Goblet Squat Holdhttps://www.youtube.com/shorts/pLD82dZyhDY
30 Seconds per Side Mid Range Lunge Holdhttps://www.youtube.com/shorts/U185qTIj69c
2 Rounds
5 Hang Muscle Clean
5 Power Clean
5 Front Squat
5 Squat Clean
5 Burpees

Strength

Clean Every 2 Minutes on the Minutes × 5 Rounds
1-2 Reps @ 87.5% 1RM

WOD

For Time

Workout Format

(Time Cap: 30 Minutes)

Elite

400m row
30 wall balls (20/14)
800m row
30 burpees
1200m row
30 burpees
800m row
30 wall balls
400m row

Competitive

400m row
30 wall balls (14/10)
800m row
30 burpees
1200m row
30 burpees
800m row
30 wall balls
400m row

Performance

400m row
20 wall balls (14/10)
800m row
20 burpees
1200m row
20 burpees
800m row
20 wall balls
400m row

Stimulus

During This Longer Duration Workout Pick Scaling Options That Will Allow You to Keep Moving at a Consistent Pace. If You Think the 1200m Row Will Take You More Than 8 Minutes, Scale the Distance of Each Row. If the Class Is Too Large to Allow Everyone to Do Wall Balls Switch for a Light DB Thruster or Power Clean and Press.

Cooldown

Optional

Quad Stretch
Glute/lower Back Stretch

Strength

Friday, October 16th, 2026 - Deadlift

General Warm-Up

2 Rounds
10 Reverse Lunges
10 Glute Bridge
10 Barbell Jefferson Curl
10 Empty Bar Bent Over Row
16 Cossack Squats
30 Second Plank
30 Seconds Side Plank per Side

Specific Warm-Up

Deadlift: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
1 @ 70% 1RM
1 @ 75% 1RM
1 @ 80% 1RM
1 @ 85% 1RM

Main Strength

Deadlift: 3 Minutes on the Minutes × 5 Rounds
1-2 Reps @ 90% 1RM

Accessory

Perform as a Superset
A1) Front Squats 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Pull Ups 3 Sets × 5-10 Reps. Every 2 Minutes on the Minute

Cooldown

Hold each for 30 seconds
Hamstring stretch per side
Hipflexor stretch per side
Figure 4 stretch per side
Childs pose stretch

Bootcamp

Thursday, October 15th, 2026 - Bootcamp

General Warm-Up

1 Round
3 minutes skipping
15 Barbell or PVC Behind the Neck Press
15 Scap Pull Ups

2 Rounds
3 Pull Ups or 8 Ring Rows
5 Push Ups
20 Double Unders or 30 Single Unders

Strength

Bench Press Every 2 Minutes on the Minutes × 5 Rounds
1-2 Reps @ 90% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 5-8 Barbell Row
Even Minutes). 8-12 Weighted Sit Ups

WOD

For Time

Workout Format

(Time Cap: 13 Minutes)

Elite

15 Strict Pull Ups
25 Push Ups
100 Double Unders
25 Push Ups
15 Strict Pull Ups

Competitive

15 Assisted Strict Pull Ups
25 Push Ups
100 Double Under Attempts or 200 Single Unders
25 Push Ups
15 Assisted Strict Pull Ups

Performance

15 Ring Rows
25 Push Ups
100 Single Unders
25 Push Ups
15 Ring Rows

Stimulus

This is a bodyweight strength workout so pick a pull up and push up scale you can do at least 5 good reps with. Keep your rests short.

Cooldown

Optional

Lat Stretch
Chest Stretch

Bootcamp

Wednesday, October 14th, 2026 - Movement Lab

General Warm-Up

General Warm-Up
2 Rounds
10 PVC Pass-Throughs
8 Standing Overhead Side Bends per side (PVC, controlled)
8 Banded Sissy Squats *band supports you, only go as deep as you can control
5 World's Greatest Stretch per side
8 Low Cossack Slide Squats per side

Neural Warm-Up

Neural Warm-Up
Circle Pass
Side step around the circle tossing the sandbag to your partner and catching the return
30 sec on 30 sec off · 6 rounds
Switch direction each round
Track: unbroken catches as a group, beat the last count

Strength

Main Strength
Overhead Step-Ups
2:30 per set × 4 sets · 8 reps per side
Dumbbells held overhead, arms locked out
Step up to a box height you can control, full stand at the top
Track: load per side
whiteboard.raisethebarfitness.ca

WOD

For Load

Stimulus

Stimulus: use the band to support your body weight, timing momentum to slow right before transferring to the opposite foot. Smooth transitions, controlled falling

Accessory

Accessory
Wall Ball Speed Rotations
8 min Total: 30 sec on 30 sec off
Back against the wall, wall ball held at chest
Rotate side to side, tapping the ball to the wall on each side
Count max touches in 30 sec, beat your best round

Cooldown

Cooldown
Collect your high 5's and have an amazing day :)

Bootcamp

Wednesday, October 14th, 2026 - Bootcamp

General Warm-Up

1 Round
30 Jumping Jacks
30 Pogo Hops
15 Dynamic Squat Stretch
60 Second Glute Bridge Hold
2 Rounds
10 KB Swings
5 Thrusters
5 Burpees

Strength

Deadlift Every 2 Minutes on the Minutes × 5 Rounds
1-2 Reps @ 90% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 5-8 per Side Walking Lunges
Even Minutes). 8-10 per Side Plank Twistshttps://www.youtube.com/shorts/s4Qazp-z4xw

WOD

For Time

Workout Format

(Time Cap: 16 Minutes)

Elite

3 Rounds
15 Thrusters (115/75)
15 KB Swings (50/35)
Rest 3 Minutes
3 Round
15 KB Swings
15 Burpee Over Bar

Competitive

3 Rounds
15 Thrusters (95/65)
15 KB Swings (50/35)
Rest 3 Minutes
3 Round
15 KB Swings
15 Burpee Over Bar

Performance

3 Rounds
10 Thrusters (95/65)
15 KB Swings (35/25)
Rest 3 Minutes
3 Round
15 KB Swings
10 Burpee Over Bar

Stimulus

The Two Different Groups of Exercises Are Quick and Your Heart Rate Should Be High, the Thrusters Shouldn’t Feel Heavy. the 3 Minutes Rest Should Almost Allow You to Recover but Perhaps Not Fully.

Cooldown

Glute/ Lower Back Stretch
Forearm Stretch

Strength

Wednesday, October 14th, 2026 - Bench Press

General Warm-Up

2 Rounds
10 Arm Circles per Direction
10 Band Elbowing Row
10 Band Face Pulls
10 Scap Push Ups
8 Push Ups or Knee Push Ups
10 Inverted Row

Specific Warm-Up

Bench Press: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
1 @ 70% 1RM
1 @ 75% 1RM
1 @ 80% 1RM
1 @ 85% 1RM

Main Strength

Bench Press: 3 Minutes on the Minutes × 5 Rounds
1-2 Reps @ 90% 1RM

Accessory

Perform as a Superset
A1) Incline DB Bench Press 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Incline Bench Chest Supported Row 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute

Cooldown

Hold each for 30 seconds
Doorway pec stretch
Band lat stretch per side
Tricep overhead stretch per side

Bootcamp

Tuesday, October 13th, 2026 - Bootcamp

General Warm-Up

1 Round
2 Minutes Row
20 Band Straight Arm Lat Pull Downshttps://www.youtube.com/watch?v=LfGyMCw_Zd0
30 Seconds Mid Range Push up Holdhttps://www.youtube.com/shorts/6R8zHPAUybE
2 Rounds
200m Row Sprint
10 Push Ups
5 Overhead Press

Strength

Overhead Press Every 2 Minutes on the Minutes × 5 Rounds
1-2 Reps @ 90% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 3-8 Chin Ups
Even Minutes). 8-12 DB Lateral Raises

WOD

For Time

Workout Format

In Pairs (Time Cap: 14 Minutes)

Elite

3000m Row
Max Bench Press (155/95)

*Switch Every Bench Press Re-rack

Competitive

3000m Row
Max Bench Press (135/80)

*Switch Every Bench Press Re-rack

Performance

2500m Row
Max Bench Press (95/60)

*Switch Every Bench Press Re-rack

Stimulus

Switch with Your Partner Every Time You Have to Break on the Bench Press. the Press Should Feel Moderately Heavy Somewhere Around 55-60% of Your 1 Rep Max. .

Cooldown

Optional

Chest Stretch
Tricep Stretch

Bootcamp

Monday, October 12th, 2026 - Holiday Bootcamp

General Warm-Up

1 Rounds
2 Minutes Echo Bike
10 per Side Worlds Greatest StretchDemo
60 Seconds Wall Sit

2 Rounds
8/5 Cal Echo Bike Sprint
5 Burpees
8 Lunges
10 Sit Ups
1 Wall Walk

WOD

AMRAP / For Reps

Workout Format

30 Minutes in Pairs

Elite

50 Burpees
50 Sit Ups
50 Cal Echo Bike
50 Lunges
10 Wall Walks

Competitive

50 Burpees
50 Sit Ups
50 Cal Echo Bike
50 Lunges
10 Wall Walks

Performance

50 Burpees
50 Sit Ups
50 Cal Echo Bike
50 Lunges
10 Wall Walks

Stimulus

Split the Work with Your Partner into Manageable Sets So You Can Move with Intensity Throughout the 30 Minutes. It's a Holiday Workout So Have Fun and Scale as Needed.

Cooldown

Optional

Hip Flexor Stretch
Quad Stretch

Strength

Monday, October 12th, 2026 - Squat

General Warm-Up

2 Rounds
10 Air Squats
10 Walking Lunge
10 Barbell Stiff Leg Deadlift
10 KB Swing
16 Alternating Side Lunges
30 Second Hollow Hold
30 Seconds Deep Squat Hold

Specific Warm-Up

Back Squats: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
1 @ 70% 1RM
1 @ 75% 1RM
1 @ 80% 1RM
1 @ 85% 1RM

Main Strength

Back Squat: 3 Minutes on the Minutes × 5 Rounds
1-2 Reps @ 90% 1RM

Accessory

Perform as a Superset
A1) TRX Hamstring Curls 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Walking Lunges 3 Sets × 5-8 Reps per Side. Every 2 Minutes on the Minute

Cooldown

Optional

Hold Each for 30-45 Seconds
Squat Hold
Deep Lunge Hip Flexor Stretch per Side
Adductor Frog Stretch
Seated Hamstring Stretch

Strength

Sunday, October 11th, 2026 - Overhead Press

General Warm-Up

2 Rounds
10 Band Pull Aparts
10 Band Face Pulls
10 Scap Push Ups
10 Light DB Lateral Raises
8 Push Ups or Knee Push Ups
10 Dual DB Bent Over Rows

Specific Warm-Up

Strict Overhead Press: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
1 @ 70% 1RM
1 @ 75% 1RM
1 @ 80% 1RM
1 @ 85% 1RM

Main Strength

Strict Overhead Press: 3 Minutes on the Minutes × 5 Rounds
3 Reps @ 87.5% 1RM

Accessory

Perform as a Superset
A1) Strict Hand Stand Push Ups 3 Sets × 5-10 Reps. Every 2 Minutes on the Minute.
A2) Inverted Row 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute

Cooldown

Hold each for 30 seconds
Band lat stretch per side
Shoulder across the chest stretch per side
Overhead tricep stretch per side