Workouts | Raise the Bar Fitness

Bootcamp

Friday, August 14th, 2026 - Movement Lab

General Warm-Up

2 Rounds
Side to side Inchworms10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom

Neural Warm-Up

Speed Pass
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

Skill

Skill
Metronome Sprinters March 120bpm
10min Total: 20 sec on 1 min off
Snap from one sprinters pose to the next. (90/90 lockout)
BPM goes up every 1 minute increasing by 20 bpm
Track: your fastest lockout position maintained — beat last week's BPM
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WOD

For Points

Workout Format

WOD — For Points
Worst Case Scenario (Cross Hands
AMRAP 30 sec on 1 min rest · 6 rounds
Table Top position, hips in front of knees, hands under shoulders
Using the arms, jump and catch yourself on blocks or raised platform

Stimulus

Elite: 6 inch riser
Competitive: foam blocks
Performance: yoga mat

Accessory

Accessory
Wall Ball Partner Pass
4 rounds 1 min on 1 min off
Max Reps per round
12ft apart — one step further than last week

Cooldown

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

Bootcamp

Friday, August 14th, 2026 - Bootcamp

General Warm-Up

1 Rounds
10/8 Cal Echo Bike
16 Alternating Cossack Squats
15 Glute Bridges

2 Rounds
10 Air Squats
5 Kb Swings
10 Empty Bar Deadlift

Strength

For 15-20 Minutes Build To A Heavy Deadlift Triple.
Try To Do A Set Every 2-3 Minutes Depending On Need.

Secondary Strength

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Barbell Glute Thrusters
Even Minutes). 8-15 Assisted Sissy Squats https://www.youtube.com/shorts/-VXL14h9yV8

WOD

For Time

Workout Format

Time Cap: 8 Minutes

Elite

21-15-9
Single KB Swing (70/50)
Calorie Echo Bike

Competitive

21-15-9
Single KB Swing (50/35)
Calorie Echo Bike

Performance

21-15-9
Single KB Swing (35/25)
Calorie Echo Bike

Stimulus

1) A Quick Sprint Workout, Keep The Intensity High.
2) KB Swings Should Be Done Unbroken.

Cooldown

Glute Stretch
Quad Stretch

Strength

Friday, August 14th, 2026 - Deadlift

General Warm-Up

2 Rounds
15 Seconds Acceleration Wall Push Iso Hold Per Side https://www.youtube.com/shorts/C7IyO356Fd8
16 Reverse Lunges
30 Seconds Hollow Hold
30 Seconds Bird Dog

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 KB Swings
5 Empty Bar Deadlift With A 5 Second Eccentric

Neural Warm-Up

1 Minutes On The Minute X 5 Rounds
1 Skate Jump To Vertical Jump Per Side

Main Strength

For 20-30 Minutes Build To A Heavy Deadlift Triple.
Try To Do A Set Every 2-3 Minutes Depending On Need.

Accessory

Dual DB Stiff Leg Deadlift 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute.
Goblet Squat 3 Sets X 8-15 Reps. Every 1.5 Minutes On The Minute
Hanging Leg Raises 3 Sets X 8-15 Reps. Every 1.5 Minutes On The Minute

Cooldown

Hold Each For 30 Seconds
Hamstring Stretch Per Side
Hipflexor Stretch Per Side
Calf Stretch Per Side

Bootcamp

Thursday, August 13th, 2026 - Bootcamp

General Warm-Up

1 Rounds
15 Band Pull Aparts
15 Band Lat Pull Downs
10 Push Ups

2 Rounds
200m Run
20 Seconds Farmer Hold
5 Empty Bar Bench Press

Strength

For 15-20 Minutes Build To A Heavy Bench Press Triple.
Try To Do A Set Every 2-3 Minutes Depending On Need.

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 6-12 Tricep Dips
Even Minutes). 8-12 Bent Over Barbell Rows

WOD

AMRAP / For Reps

Workout Format

For 15 Minutes

Elite

100m Dual DB Farmer Carry (50/35)
20 Dual DB Bench Press (50/35)
800m Run

Competitive

100m Dual DB Farmer Carry (35/25)
20 Dual DB Bench Press (35/25)
800m Run

Performance

100m Dual DB Farmer Carry (35/25)
15 Dual DB Bench Press (35/25)
600m Run

Stimulus

Stimulus points
1) an AMRAP after the day's prior workout, go at a pace that feels comfortable and sustainable for the duration.
2) break up the bench press well before failure to avoid large rest times.
3) the weighted movements shouldn’t feel particularly heavy.

Cooldown

Chest Stretch
Forearm Stretch
Calf Stretch

Bootcamp

Wednesday, August 12th, 2026 - Movement Lab

General Warm-Up

2 Rounds
10 PVC Pass-Throughs
8 Standing Overhead Side Bends per side (PVC, controlled)
8 Thread the Needles per side · 1 Sec Pause
8 Low Cossack Slide Squats per side

Neural Warm-Up

4 corners
20 sec per person 4 rounds
numbers or colour called out tap that colour or number and return to center

Collect as many touchpoints as possible during your time up

Strength

Split Lunge Single-Arm Overhead Press
2:30 per set × 4 sets · 7 reps per side
Pressing hand over back leg
Track: load per side — beat last week's number
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WOD

For Points

Workout Format

Sandbag March
8 rounds · stick to the beat of the metronome, starting 100bpm
20 sec on 1 min off
Elite 100lb / Competitive 70lb / Performance 50lb
Track: highest BPM held with clean marches (knees hit 90)

Stimulus

weight on balls of feet, tilt hips forward. keep core braced

Accessory

Accessory
Barbell Rotations 8 min
Back Rack Position
30 sec on 30 sec off

Cooldown

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

Bootcamp

Wednesday, August 12th, 2026 - Bootcamp

General Warm-Up

1 Round
15 Pvc Pass Throughs
16 Alternating Lunges
5 Burpees

2 Rounds
3 Empty Bar Cleans
3 Empty Bar Thrusters
3 Toes To Bar Or 6 Leg Raises
10 Double Unders

Strength

Every 1:30 Minutes On The Minutes X 6 Rounds
Clean 2 Reps @77.5% 1 RM

Secondary Strength

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 4-12 Strict Toes To Bar
Even Minutes). Max Weighted Or Unweighted Plank

WOD

For Time

Workout Format

(Cap: 30 Minutes)

Elite

15 Cleans (155/100)
30 Toes-To-Bars
30 Box Jumps (24/20)
15 Ring Muscle-Ups
30 Dual Db Push Presses (40/25)
30 Double-Unders
15 Thrusters (135/95)
30 Pull-Ups
30 Burpees
75 Plate Overhead Lunges (45/25)

Competitive

15 Cleans (135/90)
30 Hanging Leg Raises
25 Box Jumps (24/20)
15 Chest To Bar Pull Ups
30 Dual Db Push Presses (30/20)
30 Double-Under Attempts Or 90 Single Unders
15 Thrusters (95/65)
20 Pull-Ups
30 Burpees
75 Plate Overhead Lunges (35/15)

Performance

15 Cleans (95/65)
30 Hanging Knee Raises
20 Box Jumps (20)
15 Chest To Bar Pull Ups
30 Dual Db Push Presses (20/10)
50 Single Unders
15 Thrusters (75/45)
20 Jumping Pull-Ups
25 Burpees
75 Plate Overhead Lunges (25/10)

Stimulus

1) This Is Event 8 Of The 2009 Crossfit Games. The Top Score For Men/Women Was 19:46/18:24. Many Athletes Were Cut From Competition At This Point With Some Finishing Just Before The Time Cap.
2) Nobody Finished This Workout Unbroken, Be Prepared To Take Short Frequent Breaks,
3) If More Than One Athlete Wishes To Do Muscle Ups Switch The Rings To Bar.

Cooldown

Optional

Hip Flexor Stretch
Quad Stretch
Lat Stretch
Shoulder Stretch

Strength

Wednesday, August 12th, 2026 - Bench Press

General Warm-Up

2 Rounds
20 Seconds Half Push Up Iso Hold
10 Scap Push Ups
10 Band Face Pulls
10 Push Ups

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Z Speed Press https://www.youtube.com/watch?v=gcILrX0QTDc
5 Empty Bar Bench Press With A 5 Second Eccentric

Neural Warm-Up

1 Minutes On The Minute X 5 Rounds
4 Slam Balls

Main Strength

For 20-30 Minutes Build To A Heavy Bench Press Triple.
Try To Do A Set Every 2-3 Minutes Depending On Need.

Accessory

Weighted Push Ups 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Strich Pull Ups 3 Sets X 3-12 Reps. Every 1.5 Minutes On The Minute
Tricep Dips 3 Sets X 8-12 Reps. Every 1.5 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, August 11th, 2026 - Bootcamp

General Warm-Up

1 Rounds
300m Row Each 100m Increase Speed
10 Sit Ups
6 Inch Worms

2 Rounds
20 Double Unders
10 Empty Bar Strict Press
6/4 Cal Row Sprint

Strength

For 15-20 Minutes Build To A Heavy Strict Overhead Press Triple.
Try To Do A Set Every 2-3 Minutes Depending On Need.

Secondary Strength

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 DB Reverse Flys
Even Minutes). 8-12 DB Hammer Curls

WOD

For Time

Workout Format

3 Rounds Of: (Cap: 16 Minutes)

Elite

75 Double Unders
25 Sit Ups
30/25 Cal Row

Competitive

75 Double Under Attempts Or 150 Single Unders
25 Sit Ups
30/25 Cal Row

Performance

100 Single Unders
25 Sit Ups
25/20 Cal Row

Stimulus

1) This Should Be A Steady Moving Workout.
2) Elite Levels Should Be Looking At Big Sets Of Double Unders.
3) Sit Ups Should Be Unbroken, Reduce The Reps If Needed,

Cooldown

Optional

Calf Stretch
Glutes/Lower Back Stretch

Bootcamp

Monday, August 10th, 2026 - Bootcamp

General Warm-Up

1 Rounds
15 PVC Pass Throughs
10 Air Squats
10 PVC Overhead Squats

2 Rounds
5 Wall Balls
5 Empty Bar Back Squat
5 Empty Bar Squat Snatches

Strength

For 15-20 Minutes Build To A Heavy Back Squat Triple.
Try To Do A Set Every 2-3 Minutes Depending On Need.

Secondary Strength

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Single DB Split Squat Left
Even Minutes). 8-12 Single DB Split Squat Right

WOD

For Time

Workout Format

3 rounds of: (Time Cap: 20 Minutes)

Elite

30 Wall Balls (20/14)
30 Squat Snatches (75/45)

Competitive

30 Wall Balls (14/10)
30 Snatches (75/45)

Performance

20 Wall Balls (14/10)
20 Snatches (45/35)

Stimulus

1) This Is Event 5 Of The 2009 Crossfit Games. The Top Score For Men/Women Was 11:18/11:01 While Many Athletes Did Not Finish.
2) Athletes Are Not Required To Touch The Floor On Each Snatch Rep But Must Go Below The Knee.
3) You Shouldn't Be Able To Go Unbroken Throughout The Workout.

Cooldown

Optional

Quad Stretch
Glute Stretch
Shoulder Stretch

Strength

Monday, August 10th, 2026 - Back Squat

General Warm-Up

2 Rounds
10 Air Squats
10 Reverse Lunges
30 Second Plank
30 Seconds Deep Squat Hold

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Pogo Hops
5 Empty Bar Back Squat With A 5 Second Eccentric

Neural Warm-Up

1 Minutes On The Minute X 5 Rounds
3 Single Leg Vertical Jumps Per Side

Main Strength

For 20-30 Minutes Build To A Heavy Back Squat Triple.
Try To Do A Set Every 2-3 Minutes Depending On Need.

Accessory

Dual DB Stiff Leg Deadlift 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Front Squat 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute
Weighted Crunch 3 Sets X 8-15reps. Every 1.5 Minutes On The Minute.

Cooldown

Optional

Hold Each For 30 Seconds
Squat Hold
Hip Flexor Stretch Per Side
Hamstring Stretch
Calf Stretch Per Side

Strength

Sunday, August 9th, 2026 - Overhead Press

General Warm-Up

2 Rounds
10 Scap Push Ups
10 Ring Rows
10 Inchworms

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Dual Db Push Press
5 Empty Bar Shoulder Press With A 5 Second Eccentric

Neural Warm-Up

1 Minutes On The Minute X 5 Rounds
5 Overhead Med Ball Wall Smashes

Main Strength

Strict Overhead Press: 2.5 Minutes On The Minutes X 5 Rounds
1-2 Reps @ 90% 1 RM

Secondary Strength

Seated Dual DB Press 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Tricep Overhead DB Extensions 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute
Dual DB Bent Over Row 3 Sets X 8-12 Reps. Every 1.5 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

Olympic Weightlifting

Saturday, August 8th, 2026 - Olympic Weightlifting 277.1

General Warm-Up

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Log your workout to start tracking your OLY GAINZ 🏋🏻‍♂️🏋🏻‍♀️. Feel free to leave some comments of love and encouragement for each other 🤜🏼 🤛🏼, and appreciation of Coach JJ and her “I just care!” approach to OLY programming! 🤩

2 Rounds: 10-minute cap
A) 6x Bent Over Reverse Fly w/ light plates
B) 6x Banded Straight Arm Lat Pull Down
C) 6x 1-1/4 Cobra Squats
D) 10x Runner's Lunge Thoracic Rotation (5 per side)

Strength

OVERHEAD POSITION WORK
E2:00MOM3: Snatch Push Jerk
- Perform each set with snatch grip on the bar and feet set in OHS squat stance.
- Perform each set with a light weight or as prescribed.
1st set: 4 @ 55%
2nd set: 4 @ 55%
3rd set: 4 @ 55%
% of Snatch/Power Snatch

SNATCH WORK
E2:00MOM4: Segment/Pause Snatch
- Perform each set with 2s pause at mid-thigh.
1st set: 3 @ 65%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 70%
% of Snatch/Power Snatch

CLEAN WORK
E2:00MOM4: Segment/Pause Clean
- Perform each set with with 2s pause at mid-thigh.
1st set: 3 @ 65%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 70%
% of Clean/Power Clean

Olympic Weightlifting

Saturday, August 8th, 2026 - Olympic Weightlifting 277.2

Strength

JERK POSITION WORK
E3:30MOM4: Jerk Drive
- Perform each with a heavy weight or as prescribed.
- Reset between each rep. NO TOUCH N GO!
NOTE: Focus on driving bar directly above the shoulders versus out and forward.
1st set: 4 @ 90%
2nd set: 4 @ 95%
3rd set: 3 @ 100%
4th set: 3 @ 104%
% of Jerk

Accessory

A) E1:30MOM3: Plate Loaded Band Spanish Squat https://youtu.be/92Sctx6SeZU?si=iCuDCDhqlhM-7RnN
- Perform each set with a moderate plate.
- Reps should be slow and controlled.
NOTE: Squat stance is narrow. However, stance width can be adjusted based on your mobility needs.
TOTAL 8-10 REPS PER SET

B) E1:30MOM3: Z Seated Hip to Halo https://youtu.be/cziPNNioEFo?si=x2sEsMGY4cAgDfQH
- Perform each set with a moderate kettle, changing direction of rotation after each rep.
- Reps should be slow and controlled.
1 REP = 1 ROTATION
TOTAL 8-10 REPS PER SET

Cooldown

1-2 Rounds Not for Time
- Focus on relaxed breathing during the cool down.
A) 2x 30s-1:00 Banded Lat Stretch (1 hold per side)
B) 2x 30s-1:00 Band Cross Body Shoulder Stretch (1 hold per arm)
C) 2x 30s-1:00 Half Kneeling Hamstring Stretch (1 hold per leg)
D) 1x 30s-1:00 Puppy Dog Stretch
E) 2x 30s-1:00 Banded Hip Flexor Glides

Bootcamp

Friday, August 7th, 2026 - Movement Lab

General Warm-Up

2 Rounds
Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom

Neural Warm-Up

Sand Bag Speed Pass
1 min on 30 sec off · 6 rounds
Grab 2 sandbags each
Count as many unbroken catches as possible each round with your partner

Stay as close as needed to make the catches, pickup speed and distance as you get more comfortable
Track: beat last week's best round

Skill

Metronome Sprinters March
10min Total: 20 sec on 1 min off
Snap from one sprinters pose to the next. (90/90 lockout)
BPM goes up every 1 minute increasing by 20 bpm
Track: your fastest lockout position maintained — beat last week's BPM
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WOD

For Points

Workout Format

Worst Case Scenario
AMRAP 30 sec on 1 min rest · 5 rounds
Table Top position, hips in front of knees, hands under shoulders
Using the arms, jump and catch yourself on blocks or raised platform

Elite: 6 inch riser
Competitive: foam blocks
Performance: yoga mat

Stimulus

impact volume for wrists elbows and shoulders, time to get tougher hands

Accessory

Accessory
Wall Ball Partner Pass
4 rounds 1 min on 1 min off
Max Reps per round
11ft apart — one step further than last week

Cooldown

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

Bootcamp

Friday, August 7th, 2026 - Bootcamp

General Warm-Up

30 Seconds Wall Sit
8 Knee Over Toe Lunges per Side
2 Rounds
15 Band Bicep Curls
15 Band Overhead Press
10 Air Squats
2 Burpees

Strength

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

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Stiff Leg Deadlifts
Even Minutes). 8-15 Weighted Calf Raises

WOD

AMRAP / For Reps

Workout Format

For 12 Minutes

Elite

6 Single DB Hang Clean and Jerk (50/35)
10 Burpee Over DB
14 Wall Balls (20/14)

Competitive

6 Single DB Hang Clean and Jerk (35/25)
10 Burpee Over DB
14 Wall Balls (20/14)

Performance

6 Single DB Hang Clean and Jerk (25/15)
10 Burpee Over DB
14 Wall Balls (14/10)

Stimulus

1) Look to Do Unbroken Reps.
2) Pace Yourself on the Burpees to Allow for Good Wall Ball and C&j Reps.

Cooldown

Forearm Stretch
Quad Stretch

Strength

Friday, August 7th, 2026 - Deadlift

General Warm-Up

2 Rounds
15 Seconds Deadlift Overcoming Iso Hold
16 Reverse Lunges
30 Seconds Hollow Hold
30 Seconds Bird Dog

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 KB Swings
5 Empty Bar Deadlift With A 5 Second Eccentric

Neural Warm-Up

1 Minutes On The Minute X 5 Rounds
1 Skate Jump To Vertical Jump Per Side

Main Strength

Deadlift: 2.5 Minutes On The Minutes X 5 Rounds
1-2 Reps @ 90% 1 RM

Secondary Strength

Dual DB Stiff Leg Deadlift 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute.
Goblet Squat 3 Sets X 8-15 Reps. Every 1.5 Minutes On The Minute
Hanging Leg Raises 3 Sets X 8-15 Reps. Every 1.5 Minutes On The Minute.

Cooldown

Hold Each For 30 Seconds
Hamstring Stretch Per Side
Hipflexor Stretch Per Side
Calf Stretch Per Side

Bootcamp

Thursday, August 6th, 2026 - Bootcamp

General Warm-Up

30 Second Band Y Raise Hold
30 Seconds Assisted Squat Hold

2 Rounds
30 Seconds Dead Hang
3 Strict Toes To Bar Or 8 Knee Raises
5 Muscle Snatch
5 Power Snatch
5 Overhead Squats

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Overhead Press 1-2 Reps @ 90% 1 RM

Secondary Strength

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 3-10 Strict Pull-Ups
Even Minutes). 8-12 Push-Ups (Weighted If Necessary)

WOD

For Time

Workout Format

3 Rounds Of

Elite

21 Toes-To-Bars
7 Unbroken Power Snatches (95/65)
7 Unbroken Hang Snatches
7 Unbroken Squat Snatches

Competitive

21 Toes-To-Bars
7 Power Snatches (95/65)
7 Hang Snatches
7 Squat Snatches

Performance

21 Leg Raises
7 Power Snatches (75/45)
7 Hang Snatches
7 Squat Snatches

Stimulus

1) This Is A Crossfit Games 2026 Workout, You Can Compare Yourself To The Elites
2) You Can Either Choose To Maintain The Unbroken Snatches Stimulus Or Swap It For Heavier Weight And Break It Up In The Competitive And Performance Levels.
3) Break Up The Toes To Bar And Take A Short Break Between Each Snatch Movement, Even The Pros Did.

Cooldown

Seal Stretch
Glute/Lower Back Stretch

Bootcamp

Wednesday, August 5th, 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 Thread the Needles per side · 1 Sec Pause
8 Cossack Squats per side

Neural Warm-Up

3 Point Tag

only one limb can be moved at a time

all other limbs must remain in full contact with the ground

1v1 style 1 min per round 30 sec rest, king of the hill style

first to 5 points wins

Strength

Strength
Split Lunge Single-Arm Overhead Press
2:30 per set × 4 sets · 8 reps per side
Pressing hand over back leg
Track: load per side — beat last week's number
whiteboard.raisethebarfitness.ca

WOD

For Load

Workout Format

WOD — For Time
Sandbag March
8 rounds · stick to the beat of the metronome, starting 90bpm
20 sec on 1 min off
Elite 100lb / Competitive 70lb / Performance 50lb
Track: highest BPM held with clean marches (knees hit 90)

Stimulus

learn to breath behind the brace to push into the sand bag and maintain a slight forward lean.

Accessory

Accessory
Barbell Rotations 8 min
Back Rack Position
30 sec on 30 sec off

find that cross body tension, leading the movement with the opposite heel, flex everything

Cooldown

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

Bootcamp

Wednesday, August 5th, 2026 - Bootcamp

General Warm-Up

30 Seconds Bird Dog
8 per Side Single Leg DB Deadlift
2 Rounds
16 Alternating Lunges
8 Light DB Deadlift
8 Light DB Push Press

Strength

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

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 DB Split Squat Right
Even Minutes). 8-12 DB Split Squat Left

WOD

AMRAP / For Reps

Workout Format

DAMN, DAMIEN

For 15 Minutes

Elite

8 Single DB Goblet Thrusters (50/35)
20 DB Goblet High Knees (50/35)
10 Dual DB Suitcase Lunges (50/35)
12 Dual DB Deadlift (50/30)
50 Mountain Climbers

Competitive

8 Single DB Goblet Thrusters (35/25)
20 DB Goblet High Knees (35/25)
10 Dual DB Suitcase Lunges (35/25)
12 Dual DB Deadlift (35/25)
50 Mountain Climbers

Performance

8 Single DB Goblet Thrusters (25/15)
20 DB Goblet High Knees (25/15)
10 Dual DB Suitcase Lunges (25/15)
12 Dual DB Deadlift (25/15)
35 Mountain Climbers

Stimulus

1) This Workout Is Brought to You by Damien.
2) This Is a Leg Heavy Workout So Pace Yourself.

Cooldown

Quad Stretch
Hamstring Stretch

Strength

Wednesday, August 5th, 2026 - Bench Press

General Warm-Up

2 Rounds
20 Seconds Half Push Up Iso Hold
10 Scap Push Ups
10 Band Face Pulls
10 Push Ups

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Z Speed Press
5 Empty Bar Bench Press With A 5 Second Eccentric

Neural Warm-Up

1 Minutes On The Minute X 5 Rounds
4 Slam Balls

Main Strength

Bench Press: 2.5 Minutes On The Minutes X 5 Rounds
1-2 Reps @ 90% 1 RM

Secondary Strength

Weighted Push Ups 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Strich Pull Ups 3 Sets X 3-12 Reps. Every 1.5 Minutes On The Minute
Tricep Dips 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.

Cooldown

Hold Each For 30 Seconds
Doorway Pec Stretch
Band Lat Stretch Per Side
Tricep Overhead Stretch Per Side