Workouts | Raise the Bar Fitness

Bootcamp

Friday, October 9th, 2026 - Movement Lab

General Warm-Up

General Warm-Up
Grab your coffee, no rush
3 Slow Rounds · take the full 12 minutes
Side to Side Inchworms 10 Reps *3 point balance
Reverse Wall Walks 8 Reps *hold tension in hips and quads equally
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom *stretch the whole spine before you dig into the hamstrings
Stimulus: sip, chat, and let the body relax under its own weight as you flow through positions at your own pace

Neural Warm-Up

Speed Pass *hand eye coordination
1 min on 30 sec off · 6 rounds
Grab 2 objects each
Count as many unbroken catches as possible each round with your partner
Stay as close as needed to make the catches, pick up speed and distance as you get more comfortable
Track: beat last week's best round
Max unbroken catches is the goal! Find your flow state

Skill

Metronome Ladder Steps
6 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

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

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

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

Bootcamp

Friday, October 9th, 2026 - Bootcamp

General Warm-Up

1 Round
5 Shuttle Runs
5 Worlds Greatest Stretch per Side
2 Rounds
10 Alternating Lunges
10 Sit Ups
5 Burpees
30 Seconds Sand Bag Hug

Strength

Back Squat Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 87.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 5-8 Barbell Split Squat Right
Even Minutes). 5-8 Barbell Split Squat Left

WOD

For Time

Workout Format

For Time in Pairs

Elite

50 Burpees
120 Walking Lunges
50 Burpees
80 Sit Ups
50 Burpees
500ft Sand Bag Carry (100/70)

Competitive

50 Burpees
120 Walking Lunges
50 Burpees
80 Sit Ups
50 Burpees
500ft Sand Bag Carry (70/50)

Performance

50 Burpees
100 Walking Lunges
50 Burpees
70 Sit Ups
50 Burpees
500ft Sand Bag Carry (50/30)

Stimulus

1) Split Work with Your Partner.
2) the Sandbag Carry Is 10 Lengths of the Gym Each.

Cooldown

Hipflexor Stretch
Chest Stretch

Strength

Friday, October 9th, 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
3 Reps @ 87.5% 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 8th, 2026 - Bootcamp

General Warm-Up

1 Round
60 Seconds Echo Bike
10 DB Zercher Good Morning
2 Rounds
7/5 Echo Bike Sprint
5 Muscle Snatch
5 Hang Power Snatch
5 Snatch

Strength

Snatch Every 2 Minutes on the Minutes × 5 Rounds
2 Reps @ 85% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 20-30 Seconds Plank Hip Dips
Even Minutes). 8-12 Strict Leg Raises

WOD

For Time

Workout Format

For Time

Elite

21-15-9
DB Snatch (70/40)
Echo Bike Cals

Competitive

21-15-9
DB Snatch (50/35)
Echo Bike Cals

Performance

21-15-9
DB Snatch (35/25)
Echo Bike Cals

Stimulus

1) the DB Snatch Is Meant to Be Heavy, Focus on Form.

Cooldown

Quad Stretch
Glute/low Back Stretch

Bootcamp

Wednesday, October 7th, 2026 - Bootcamp

General Warm-Up

1 Round
30 Second Dead Hang
5 Inchworms to Downward Dog
8 Dynamic Squats
2 Rounds
3 Pull Ups or 8 Ring Rows
8 Push Ups
10 Air Squats

Strength

Overhead Press Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 87.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). Max Push Ups
Even Minutes). 10-15 Band Face Pulls

WOD

AMRAP / For Reps

Workout Format

12 Minute AMRAP

Elite

6 Pull Ups
8 Dual DB Bench Press (50/35)
12 Dual DB Front Squats (50/35)

Competitive

3 Pull Ups
8 Dual DB Bench Press (35/25)
12 Dual DB Front Squats (35/25)

Performance

6 Ring Rows
8 Dual DB Bench Press (35/25)
12 Dual DB Front Squats (35/25)

Stimulus

1) the Weights Shouldn’t Feel Heavy So Go Unbroken.
2) This Could Be a Good Chance to Work on Pull Ups

Cooldown

Lat Stretch
Chest Stretch

Strength

Wednesday, October 7th, 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
3 Reps @ 87.5% 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 6th, 2026 - Bootcamp

General Warm-Up

1 Round
60 Second Row
10 Band Pull a Parts
10 Band Good Mornings
2 Rounds
250m Row Sprint
10 Deadlifts

Strength

Deadlift Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 87.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Single Leg DB Deadlift Right
Even Minutes). 8-12 Single Leg DB Deadlift Left

WOD

Not Scored

Workout Format

E2MOM X 6 Rounds

Elite

500m Row

Competitive

450m Row

Performance

400m Row

Stimulus

1) Hard Intervals You Should Not Have a Lot of Time to Rest Between Intervals.

Cooldown

Upper Back Stretch
Glute/lower Back Stretch

Bootcamp

Monday, October 5th, 2026 - Bootcamp

General Warm-Up

1 Round
30 Jumping Jacks
5 Inchworms to Downward Dog
12 Dynamic Squats
2 Rounds
8 Push Ups
5 Box Jumps
3 Toes to Bar or 6 Leg Raises

Strength

Bench Press Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 87.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 5-8 Single Arm DB Row Right
Even Minutes). 5-8 Single Arm DB Row Left

WOD

For Time

Workout Format

For Time 5 Rounds

Elite

10 Push Ups
10 Box Jumps
10 Toes to Bar

Competitive

10 Push Ups
10 Box Jumps
10 Hanging Leg Raises

Performance

10 Knee Push Ups
10 Box Step Ups
10 Hanging Knee Raises

Stimulus

1) You Should Be Able to Move Fairly Smoothly Through This Workout. Be Mindful of Hip Flexor Fatigue.

Cooldown

Hipflexor Stretch
Lat Stretch

Strength

Monday, October 5th, 2026 - Squats

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
3 Reps @ 87.5% 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

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

Strength

Sunday, October 4th, 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

Main Strength

Strict Overhead Press: 3 Minutes on the Minutes × 5 Rounds
3 Reps @ 85% 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 3rd, 2026 - Olympic Weightlifting 285.1

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 @ 60%
3rd set: 3 @ 65%
4th set: 3 @ 65%
% 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 3rd, 2026 - Olympic Weightlifting 285.2

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 EFFORT + 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 EFFORT + 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 2nd, 2026 - Movement Lab

General Warm-Up

Grab your coffee, no rush
3 Slow Rounds · take the full 12 minutes
Side to Side Inchworms 10 Reps *3 point balance
Reverse Wall Walks 8 Reps *hold tension in hips and quads equally
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom *stretch the whole spine before you dig into the hamstrings
Stimulus: sip, chat, and let the body relax under its own weight as you flow through positions at your own pace

Neural Warm-Up

Speed Pass *hand eye coordination
1 min on 30 sec off · 6 rounds
Grab 2 objects each
Count as many unbroken catches as possible each round with your partner
Stay as close as needed to make the catches, pick up speed and distance as you get more comfortable
Track: beat last week's best round
Max unbroken catches is the goal! Find your flow state

Skill

Metronome Ladder Steps
6 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

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

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

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

Bootcamp

Friday, October 2nd, 2026 - Bootcamp

General Warm-Up

1 Round
100ft Shuttle Runs
30 Second Dead Hang
15 Scap Push Ups
30 Second Deep Squat Hold
2 Round
30 Second Sandbag Hug
3 Pull Ups or 8 Ring Rows
5 Push Ups
8 Air Squats
8 Sit Ups

Strength

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

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 6-10 Barbell Hip Thrusts
Even Minutes). 8-12 Slow Eccentric Goblet Squats

WOD

For Time

Workout Format

For Time in Pairs (Time Cap: 25 Minutes)

Elite

Buy in: 500ft Sand Bag Carry (100/50)
3 Rounds
20 Pull-ups
20 Push-ups
30 Sit-ups
30 Air Squats
Cash Out: 500ft Sand Bag Carry

Competitive

Buy in: 500ft Sand Bag Carry (100/50)
3 Rounds
15 Pull-ups
15 Push-ups
25 Sit-ups
25 Air Squats
Cash Out: 500ft Sand Bag Carry

Performance

Buy in: 500ft Sand Bag Carry (50/30)
3 Rounds
15 Pull-ups
15 Push-ups
25 Sit-ups
25 Air Squats
Cash Out: 500ft Sand Bag Carry

Stimulus

1) Split Work with Your Partner.
2) from Rig to Rig in the Gym Is 25ft.

Cooldown

Optional

Lat Stretch
Chest Stretch

Strength

Friday, October 2nd, 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

Main Strength

Deadlift: 3 Minutes on the Minutes × 5 Rounds
3 Reps @ 85% 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

Optional

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

Bootcamp

Thursday, October 1st, 2026 - Bootcamp

General Warm-Up

1 Round
30 Jumping Jacks
5 Inchworms to Push Up
5 Dynamic Squat to Hine
2 Rounds
3 Dual DB Deadlift
3 Dual DB Hang Power Clean
3 Dual DB Overhead Press
1 Dual DB Thrusters

Strength

Bench Press Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 85% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Dual DB Bent Over Row
Even Minutes). 8-12 Dual DB Z Press

WOD

AMRAP / For Reps

Workout Format

EMOM X 10 Minutes

Elite

3 Dual DB Deadlift (50/35)
4 Dual DB Hang Power Clean
Max Dual DB Thrusters

Competitive

3 Dual DB Deadlift (35/25)
4 Dual DB Hang Power Clean
Max Dual DB Thrusters

Performance

3 Dual DB Deadlift (25/15)
4 Dual DB Hang Power Clean
Max Dual DB Thrusters

Stimulus

1) Move Steadily Each Round, Try to Match Your Thruster Numbers but Expect Small Drop Off.
2) Pick a Weight You Can Move Around Easily

Cooldown

Optional

Hamstring Stretch
Quad Stretch

Bootcamp

Wednesday, September 30th, 2026 - Movement Lab

General Warm-Up

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

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

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

Workout Format

8 rounds · stick to the beat of the metronome, starting 80bpm
20 sec on 1 min off
Elite Green Band / Competitive Purple Band / Performance Black Band
Track: highest BPM held with clean marches (knees hit 90)
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

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

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

Bootcamp

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, in Pairs

Elite

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

Competitive

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

Performance

10 Calorie Echo Bike
10 Front Squats (75/55)
6 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

Strength

Wednesday, September 30th, 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

Main Strength

Bench Press: 3 Minutes on the Minutes × 5 Rounds
3 Reps @ 85% 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

Optional

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

Bootcamp

Tuesday, September 29th, 2026 - Bootcamp

General Warm-Up

1 Round
250m Row
30 Second Dead Hang
12 Band Straight Arm Pull Down
2 Rounds
250m Row
5 Pull Ups or 10 Ring Rows
5 Empty Bar Muscle Cleans
5 Empty Bar Cleans

Strength

Clean Every 2 Minutes on the Minutes × 5 Rounds
2 Reps @ 85% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 20-30 Seconds Feet Elevated Side Plank Right
Even Minutes). 20-30 Seconds Feet Elevated Side Plank Left

WOD

For Time

Workout Format

For Time 2 Rounds (Time Cap: 13 Minutes)

Elite

1000m Row
20 Pull Ups

Competitive

1000m Row
15 Pull Ups

Performance

800m Row
20 Ring Rows

Stimulus

1) Elite Levels Should Be Looking at Unbroken Sets.
2) Pace Your Row to Have Enough Energy to Do Big Sets of Pull Ups.

Cooldown

Optional

Lat Stretch
Hamstring Stretch