Workouts | Raise the Bar Fitness

Bootcamp

Tuesday, August 4th, 2026 - Bootcamp

General Warm-Up

15 Band Face Pulls
30 Second Band Face Pull Hold

2 Rounds
250m Row
3 Strict Pull Ups Or 8 Ring Rows
5 Strict Overhead Press
3 Push Press
1 Push Jerk

Strength

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

Secondary Strength

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

WOD

For Time

Elite

1,000m Row
Then,
5 Rounds:
25 Pull-ups
7 Push Jerks (135/85)

Competitive

1,000m Row
Then,
5 Rounds:
15 Pull-ups
7 Push Jerks (95/60)

Performance

1,000m Row
Then,
5 Rounds:
25 Jumping Pull-ups
7 Push Jerks (65/45)

Stimulus

1) This Is a Crossfit Games Workout from 2026 and 2009. You Can Compare Your Score to the Athletes.
2) Don’t Burn Out on the Row.
3) the Pull Ups Are Not Meant to Provide a Strength Stimulus but Instead a Conditioning Stimulus, So the Scale Shouldn’t Be Banded, Opt for Ring Rows or Jumping Pull Ups.

Cooldown

Shoulder Stretch
Lat Stretch

Bootcamp

Monday, August 3rd, 2026 - Bootcamp

General Warm-Up

2 Rounds
200m Run
5 Box Jumps
5 Single DB Sumo Deadlift
5 Single DB Snatch

WOD

For Time

Workout Format

In Teams of 4
5 Rounds

Elite

40 Box Jump Overs Split (30/24)
40 Single DB Snatches Split (70/50)
200m Farmer Carry Split (100/70)
400m Run Together

Competitive

40 Box Jump Overs Split (24/20)
40 Single DB Snatches Split (50/35)
200m Farmer Carry Split (70/50)
400m Run Together

Performance

40 Box Jump Overs or Step Ups Split (20)
40 Single DB Snatches Split (35/25)
200m Farmer Carry Split (50/35)
400m Run Together

Stimulus

1) This Is a Fun Holiday Workout, Don’t Worry About the Pace of the Run. Scale as Needed.
2) Everything Should Be Doable for at Least Sets of 5.

Cooldown

Hip Flexor Stretch
Forearm Stretch

Strength

Monday, August 3rd, 2026 - Squats

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 × 5 Rounds
3 Single Leg Vertical Jumps per Side

Main Strength

Back Squat: 2.5 Minutes on the Minutes × 5 Rounds
1-2 Reps @ 90% 1RM

Secondary Strength

Dual DB Stiff Leg Deadlift 3 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute.
Front Squat 3 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute
Weighted Crunch 3 Sets × 8-15reps. Every 1.5 Minutes on the Minute.

Cooldown

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

Strength

Sunday, August 2nd, 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
3 Reps @ 85% 1 RM

Accessory

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 1st, 2026 - Olympic Weightlifting 276.1

General Warm-Up

2 Rounds: 10-minute cap
A) 10x Pronated Band Pull Apart
B) 10x Forward Shoulder Wall Circles(5 per arm)
C) 10x Leg Swings (5 per leg)
D) 6x Drop Squats

Strength

SNATCH BALANCE WORK
E2:00MOM3: Pressing Snatch Balance
- Perform each set with snatch grip on the bar and feet set in squat stance.
- Perform each set with a light weight or as prescribed.
1st set: 4 @ 55%
2nd set: 4 @ 60%
3rd set: 4 @ 60%
% of Strict Press

JERK WORK
E1:30MOM4: Jerk Dip Squat + Jerk
- Perform each set as...
3 Jerk Dip Squat + 1 Split Jerk or 1 Push Jerk
TOTAL 4 REPS PER SET
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 80%
% of Split Jerk/Push Jerk

SNATCH WORK
E1:30MOM4: No Feet Snatch
- Perform each set with snatch grip on the bar and feet set in squat stance.
- Perform each set with a light weight or as prescribed.
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
% of Snatch/Power Snatch

CLEAN WORK
E1:30MOM4: No Feet Clean
- Perform each set with clean grip on the bar and feet set in squat stance.
- Perform each set with a light weight or as prescribed.
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
% of Clean/Power Clean

Olympic Weightlifting

Saturday, August 1st, 2026 - Olympic Weightlifting 276.2

Strength

SNATCH DEADLIFT WORK
E3:30MOM3: Snatch Segment Deadlift
- Perform each rep as...
2s mid-thigh+ 2s power position
- Adjust weight where necessary but maintain the rep scheme.
NOTE- Legs should still have a slight bend in knee while in power position. Do not straighten legs at the top of the deadlift. The intention is to have the legs actively pushing throughout the whole movement.
1st set: 3 @ 78%
2nd set: 3 @ 78%
3rd set: 3 @ 78%
% of Snatch

Accessory

A) E1:30MOM3: Goblet Kang Squat https://youtu.be/n06DFqjNyn0?si=WfnnkEmee3Xc_g1a
Movement Swap: Goblet Squat
- Perform each set with a moderate kettlebell.
- Reps should be slow and controlled.
TOTAL 8-10 REPS PER SET

B) E1:30MOM3: Straight Arm Weight Plate Russian Twist https://youtu.be/teFvO9ZMkJc?si=4wB3sLyZQnYstOWx
- Perform each set with a moderate plate.
- Reps should be slow and controlled.
TOTAL 8-10 REPS PER SET

Cooldown

1-2 Rounds Not for Time
- Focus on relaxed breathing during the cool down.
A) 1x 30s-1:00 Pole Rhomboid Stretch
B) 2x 30s-1:00 Banded Shoulder Distraction w/ Flexion (1 per arm)
C) 1x 30s-1:00 Standing Pancake Stretch
D)1x 30s-1:00 Banded Hip Distraction Figure 4

Bootcamp

Friday, July 31st, 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 1 min off 4 round

Grab 2 sandbags each.

count as many unbroken catches as possible each round with your partner

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
whiteboard.raisethebarfitness.ca

WOD

For Points

Workout Format

Worst Case Scenario

amrap 1min on 1 min rest 5 rounds

Table Top position, hips infront 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

shock absorbtion/endurance for hands elbows and shoulders

Accessory

Wall Ball Partner Pass
4 rounds 1 min on 1 min off
Max Reps per round
10ft apart

Cooldown

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

Bootcamp

Friday, July 31st, 2026 - Bootcamp

General Warm-Up

30 Seconds Plank
20 Seconds Per Side Bent Leg Calf Raise Hold

2 Rounds
200m Run
10 Sit Ups
10 Push Ups

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Bench Press 3 Reps @ 85% 1 RM

Secondary Strength

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Barbell Bent Over Row
Even Minutes). 3-12 Strict Dips

WOD

For Time

Workout Format

2 Rounds In Pairs Time Cap: 17 Minutes

Elite

100 Sit Ups
200m Bear Hug Carry (150/100)
400m Run Together

Competitive

100 Sit Ups
200m Bear Hug Carry (100/70)
400m Run Together

Performance

80 Sit Ups
200m Bear Hug Carry (70/50)
400m Run Together

Stimulus

1) Split The Work With Your Partner.

2) Chip Away At The Work, Rest While Your Partner Works. Pace The Run Together.

Cooldown

Optional

Lower Back/Glute Stretch
Ab Stretch

Strength

Friday, July 31st, 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
3 Reps @ 85% 1 RM

Accessory

Dual DB Stiff Leg Deadlift 3 Sets X 8-12 Reps. 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, July 30th, 2026 - Bootcamp

General Warm-Up

30 Seconds Wall Sit
20 Prone Shoulder A’s

2 Rounds
15 Scap Pull Ups
10 Air Squats
3 Strict Pull Ups Or 8 Ring Rows

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Back Squat 3 Reps @ 85% 1 RM

Secondary Strength

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). Barbell Rear Foot Elevated Split Squat Right
Even Minutes). Barbell Rear Foot Elevated Split Squat Left

WOD

For Time

Workout Format

Time Cap: 15 Minutes

Elite

30 Thrusters (75/55)
6 Muscle Ups
20 Thrusters
4 Muscle Ups
10 Thrusters
2 Muscle Ups

Competitive

30 Thrusters (75/55)
6 Chest To Bar Pull Ups
20 Thrusters
4 Chest To Bar Pull Ups
10 Thrusters
2 Chest To Bar Pull Ups

Performance

30 Thrusters (45/35)
6 Pull Ups
20 Thrusters
4 Pull Ups
10 Thrusters
2 Pull Ups

Stimulus

1) Break Up The Thrusters If You’re Trying For A New Level During The Pull Ups. Try To Go Unbroken Or Big Sets If You’re Doing A Pullup Variation You’re Confident With.
2) The Larger Time Cap Makes This A Great Workout To Try A New Pull Up Variation.

Cooldown

Optional

Quad Stretch
Lat Stretch

Bootcamp

Wednesday, July 29th, 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

Sumo Ball
Wall ball of your choice

knock the other persons ball out while keeping your ball in

1 min per round

first to 10 points wins

Must sustain a plank, hands in feet out

Strength

Split Lunge Single-Arm Overhead Press
2:30 per set × 4 sets · 9 reps per side
Pressing hand over back leg

Track: load per side — beat last week's number
whiteboard.raisethebarfitness.ca

WOD

For Time

Workout Format

Sandbag March
8 rounds ·stick to the beat of the metronome, starting 80bpm

20sec on 1 min off
Elite 100lb / Competitive 70lb / Performance 50lb

Track: top number of marches — beat last week's top set
Stimulus: same bag as last week, more marches

Stimulus

Breath behind the brace, keep the hips tilted back to stay in an athletic position and keep the hips snappy. lower back rounds speed is lost.

Accessory

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

lead the rotation by stomping the heels

Cooldown

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

Bootcamp

Wednesday, July 29th, 2026 - Bootcamp

General Warm-Up

15 Seconds 90 Degree Barbell Overhead Press Overcoming Iso Hold
30 Second Bent Over Barbell Row Iso Hold

2 Rounds
30 Seconds Echo Bike
10 Empty Bar Zercher Good Morning
10 Empty Bar Push Press

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Overhead Press 3 Reps @ 85% 1 RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 3-10 Strict Pull Ups
Even Minutes). 8-12 Dual DB Z Press

WOD

AMRAP / For Reps

Workout Format

15 Minutes, in Pairs

You Go, I Go - Each Movement (Partner A does Bike, Partner B does Deadlifts, Partner A does Bench Press, Partner B does Bike, etc.)

Elite

10 Cal Echo Bike
8 Dual DB Deadlift (50/35)
12 Dual DB Bench Press (50/35)

Competitive

8 Cal Echo Bike
8 Dual DB Deadlift (35/25)
12 Dual DB Bench Press(35/25)

Performance

8 Cal Echo Bike
8 Dual DB Deadlift (25/15)
12 Dual DB Bench Press(25/15)

Stimulus

1) the Work Will Go by Quickly So Take Your Time During the Echo Bike.
2) the First Couple Rounds of the Bench Press Should Be Doable Unbroken.

Cooldown

Optional

Shoulder Stretch
Glute Stretch

Strength

Wednesday, July 29th, 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
3 Reps @ 85% 1 RM

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, July 28th, 2026 - Bootcamp

General Warm-Up

30 Seconds Active Hollow Hang
20 Pogo Hops

2 Rounds
30 Skips
250m Row
10 Empty Bar Stiff Leg Deadlifts

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Deadlift 3 Reps @ 85% 1 Rm

Secondary Strength

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Dual DB Stiff Leg Deadlift
Even Minutes). 6-10 Reps Per Side Split Squat

WOD

For Time

Workout Format

Time Cap: (15 Minutes)

Elite

Max Deadhang
-Into-
200 Double Unders
60/50 Cal Row

Competitive

Max Deadhang
-Into-
300 Single Unders
60/50 Cal Row

Performance

Max Deadhang
-Into-
300 Single Unders
50/40 Cal Row

Stimulus

1) This Is A Double Score Workout, Both The Length Of The Dead Hang And The Speed To Finish The Work.
2) Break Up The Double Under Unders Into Manageable Sets.

Cooldown

Optional

Hamstring Stretch
Lower Back/Glute Stretch

Bootcamp

Monday, July 27th, 2026 - Bootcamp

General Warm-Up

30 Second Band Y Raise Hold
20 Seconds Per Side Deep Lunge Ankle Stretch

2 Rounds
10 Muscle Snatch
10 Overhead Squats
5 Power Cleans
5 Power Snatch

Strength

Every 1:30 Minutes On The Minutes X 6 Rounds
Snatch 2 Reps @75% 1 RM

Secondary Strength

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 3-8 Strict Toes To Bar
Even Minutes). 20-30 Seconds Russian Twists

WOD

AMRAP / For Reps

Workout Format

20 Minute

Elite

1 Power Clean (185/130)
3 Push Ups
6 Air Squats
9 Sit Ups

Competitive

1 Power Clean (155/105)
3 Push Ups
6 Air Squats
9 Sit Ups

Performance

1 Power Clean (135/95)
3 Push Ups
6 Air Squats
9 Sit Ups

Stimulus

1) The Weight Of The Power Clean Should Be Something You Can Do With Good Form Under Fatigue.
2) Keep A Steady Pace So You Can Keep Moving The Entire 20 Minutes.

Cooldown

Optional

Ab Stretch
Overhead Shoulder Stretch

Strength

Monday, July 27th, 2026 - 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

Back Squat: 2.5 Minutes On The Minutes X 5 Rounds
3 Reps @ 85% 1 RM

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 8-15 Reps. Every 1.5 Minutes On The Minute.

Cooldown

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

Strength

Sunday, July 26th, 2026 - Overhead Press

General Warm-Up

2 Rounds
10 Scap Push Ups
10 Band Face Pulls
10 Band Y Raises
10 Band Overhead Press

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Med Ball Chest Pass
5 Empty Bar Shoulder Press With A 5 Second Eccentric

Neural Warm-Up

Single Arm DB Push Press: 1 Minutes On The Minute X 5 Rounds
4 Reps Per Side

Main Strength

Strict Overhead Press: 2.5 Minutes On The Minutes X 5 Rounds
3 Reps @ 82.5% 1 RM

Accessory

Arnold Press 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Tricep Dips 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute
DB Lateral Raise Hold 3 Sets X 20-40 Seconds. Every 1.5 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, July 25th, 2026 - Olympic Weightlifting 275.1

General Warm-Up

2 Rounds: 10-minute cap
A) 10x Pronated Band Pull Apart
B) 10x Forward Shoulder Wall Circles(5 per arm)
C) 10x Leg Swings (5 per leg)
D) 6x Drop Squats

Strength

SNATCH BALANCE WORK
E2:00MOM3: Pressing Snatch Balance
- Perform each set with snatch grip on the bar and feet set in 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 Strict Press

JERK WORK
E1:30MOM4: Jerk Dip Squat + Jerk
- Perform each set as...
3 Jerk Dip Squat + 1 Split Jerk or 1 Push Jerk
TOTAL 4 REPS PER SET
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
% of Split Jerk/Push Jerk

SNATCH WORK
E1:30MOM4: No Feet Snatch
- Perform each set with snatch grip on the bar and feet set in squat stance.
- Perform each set with a light weight or as prescribed.
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
% of Snatch/Power Snatch

CLEAN WORK
E1:30MOM4: No Feet Clean
- Perform each set with clean grip on the bar and feet set in squat stance.
- Perform each set with a light weight or as prescribed.
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
% of Clean/Power Clean

Olympic Weightlifting

Saturday, July 25th, 2026 - Olympic Weightlifting 275.2

Strength

SNATCH DEADLIFT WORK
E3:30MOM3: Snatch Segment Deadlift
- Perform each rep as...
2s mid-thigh+ 2s power position
- Adjust weight where necessary but maintain the rep scheme.
NOTE- Legs should still have a slight bend in knee while in power position. Do not straighten legs at the top of the deadlift. The intention is to have the legs actively pushing throughout the whole movement.
1st set: 3 @ 78%
2nd set: 3 @ 78%
3rd set: 3 @ 78%
% of Snatch

Accessory

A) E1:30MOM3: Goblet Kang Squat https://youtu.be/n06DFqjNyn0?si=WfnnkEmee3Xc_g1a
Movement Swap: Goblet Squat
- Perform each set with a moderate kettlebell.
- Reps should be slow and controlled.
TOTAL 8-10 REPS PER SET

B) E1:30MOM3: Straight Arm Weight Plate Russian Twist https://youtu.be/teFvO9ZMkJc?si=4wB3sLyZQnYstOWx
- Perform each set with a moderate plate.
- Reps should be slow and controlled.
TOTAL 8-10 REPS PER SET

Cooldown

1-2 Rounds Not for Time
- Focus on relaxed breathing during the cool down.
A) 1x 30s-1:00 Pole Rhomboid Stretch
B) 2x 30s-1:00 Banded Shoulder Distraction w/ Flexion (1 per arm)
C) 1x 30s-1:00 Standing Pancake Stretch
D)1x 30s-1:00 Banded Hip Distraction Figure 4

Bootcamp

Saturday, July 25th, 2026 - Bootcamp

WOD

AMRAP / For Reps

Workout Format

Teams of 2

Pick a chip to determine which colour block your team will complete.

Split all of the work however you like between you and your partner. Once the full block is finished, rest for 1 minute, then pick another chip and keep going.

Elite

Red

20 cals Ski Erg
40 Goblet Squats
30 Dumbbell Deadlifts
20 Push Press

Blue

20 cals Bike Erg
30 Step-ups (15/leg)
20 Burpee Step-backs (10 Each)
40 Mountain Climbers (20/side)

Green

400m Run
100 M Farmer Carry
100 M Sandbag Bear Hug Carry
20 Walking Lunges

Yellow

20 cals Rower
40 Wall Balls (or Med Ball Squats)
30 Kettlebell Swings
20 Sit-ups

Competitive

Red

20 cals Ski Erg
40 Goblet Squats
30 Dumbbell Deadlifts
20 Push Press

Blue

20 cals Bike Erg
30 Step-ups (15/leg)
20 Burpee Step-backs (10 Each)
40 Mountain Climbers (20/side)

Green

400m Run
100 M Farmer Carry
100 M Sandbag Bear Hug Carry
20 Walking Lunges

Yellow

20 cals Rower
40 Wall Balls (or Med Ball Squats)
30 Kettlebell Swings
20 Sit-ups

Performance

Red

20 cals Ski Erg
40 Goblet Squats
30 Dumbbell Deadlifts
20 Push Press

Blue

20 cals Bike Erg
30 Step-ups (15/leg)
20 Burpee Step-backs (10 Each)
40 Mountain Climbers (20/side)

Green

400m Run
100 M Farmer Carry
100 M Sandbag Bear Hug Carry
20 Walking Lunges

Yellow

20 cals Rower
40 Wall Balls (or Med Ball Squats)
30 Kettlebell Swings
20 Sit-ups