Workouts | Raise the Bar Fitness

Gymnastics

Sunday, March 23rd, 2025 – Gymnastics

Warm Up (5 minutes)

2 Rounds
10 Hanging Knee Raises
10 Hollow Rocks
10 Arch Rocks

Phase 1: Strength & Positioning

4x10 Scapular Pull-ups
4x10 Strict Knee Raises
4x6 Strict Toes-to-Bar

WOD

Workout Format

AMRAP 12 min
6 Toes-to-Bar
9 Dumbbell Snatches
12 Box Jump Overs

Phase 2: Kipping & Flow

3x10 Kip Swings
3x6 Kipping Knee Raises
3x5 Kipping Toes-to-Bar

Olympic Weightlifting

Saturday, March 22nd, 2025 - Olympic Weightlifting 210.1

General Warm-Up

3 Rounds Not For Time
A) 15 Band Pass-Through
B) 10 Band Single Arm Strict Press
C) 5 Band Good Morning
D) 5 Dynamic Squat Stretch

Barbell Warm Up: Perform w/ empty bar

A) 3 sets: 3 Strict Press + 3 Push Press + 3 Thrusters
B) 3 sets: 3 Snatch Segment Pull (2s At Knee) + 3 Muscle Snatch + 3 Tall Snatch
C) 3 sets: 3 Clean Segment Pull (2s At Knee) + 3 Muscle Clean + 3 Tall Clean

Thruster from Rack

E2:00MOM5
1st set: 5 @ 65%
2nd set: 5 @ 70%
3rd set: 3 @ 75%
4th set: 3 @ 75%
5th set: 3 @ 75%
% of Thruster

Snatch Work: Paused Snatch w/ 2s pause in catch

E1:30MOM5
TOTAL 3 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Snatch

Olympic Weightlifting

Saturday, March 22nd, 2025 - Olympic Weightlifting 210.2

Front Squat

E2:00MOM6
1st set: 4 @ 75%
2nd set: 2 @ 80%
3rd set: 2 @ 85%
4th set: 1 @ 90%
5th set: 1 @ 95%
6th set: 1 @ 95%
% of Front Squat

Accessory

A) DEATH MARCH
3 sets: 1:00 EFFORT + 1:00 REST
Perform each set with moderate dumbbells, for 20 steps or to 1:00.
B)WEIGHTED PLANK HOLD
3 sets: 1:00 EFFORT + 1:00 REST
Perform movement with a moderate to heavy plate, for 1:00 or to failure.

Paused Clean w/ 2s pause in catch

E1:30MOM5
TOTAL 3 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Clean

Snatch Pull w/ 2s pause mid-thigh

E2:30MOM3
1st set: 3 @ 95%
2nd set: 3 @ 95%
3rd set: 3 @ 95%
% of Snatch

Bootcamp

Friday, March 21st, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation

Leg Swings X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Arm Circles Forward X 30 Seconds
Arm Circles Backward X 30 Seconds
Pull Up Bar Dead Hang X 30 Seconds
Movement Prep
Band Good Morning X 15 Reps
Band Overhead Press X 15 Reps
Scap Pull-up X 10 Reps
Scap Push-up X 10 Reps
Push-up X 8 Reps
KB Swing X 8 Reps
Skipping X 30 Seconds

Deadlift

Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
80% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

Workout Format

For Time

Competitive

50-40-30-20-10
Double Unders
40-30-20-10-5
Push UPS
KB Swings (50/35)

Performance

50-40-30-20-10
Double Unders
or
80-70-60-50-40
Single Unders
40-30-20-10-5
Knee or Elevated Push UPS
KB Swings (35/25)

Lifestyle

50-40-30-20-10
Single Unders or Jumps
25-20-15-10-5
Elevated Push UPS
KB Swings

Strength

Friday, March 21st, 2025 – Deadlift

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacross Ball or Foam Roller X 30 Seconds per Side
Kneeling Inner Thigh Stretch X 20 Seconds per Side
Hip Circles X 10 Reps per Leg
Cossack Squats X 10 Reps per Leg With 3 Second Hold
Band Good Morning X 10 Reps

Deadlift

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 65% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Set X AMRAP @ 85% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Bulgarian Split Squat 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
2) Dumbbell Romanian Deadlift 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
3) Db Shrug 3-5 Sets X 15 Reps / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Bootcamp

Thursday, March 20th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Mobility and Activation
Arm Circles Forwards X 30 Second
Arm Circles Backwards X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Band Good Morning X 30 Seconds
Band Pull Apart X 30 Seconds
Squat Hold X 30 Seconds
Movement Prep
Pull Up Bar Dead Hang X 30 Seconds
Hanging or Lying Leg or Knee Raises X 15 Reps
Scap Push UPS X 1 5 Reps
Push up or Elevated Push up X 10 Reps
Alternating Lunges X 16 Reps

Secondary Strength Movement

Back Squat

Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM

Secondary Strength Movement

Bench Press

Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM

WOD

Workout Format

AMRAP 12 Minutes

Competitive

7 Toes to Bar
14 Burpee Over Line
20 Alternating Lunges

Performance

7 Hanging Leg Raises
14 Burpee Over Line
20 Alternating Lunges

Lifestyle

7 Hanging or Lying Knee Raises
14 No Push up or Elevated Burpee
20 Alternating Lunges

Notes

Stimulus: This a Full Body Endurance Workout. It’s a Great Opportunity to Work on Toes to Bar as It’s Not a Large Amount of Reps and the Other Movements Are Low Skill.

Bootcamp

Wednesday, March 19th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Mobility and Activation
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Movement Prep
2 Rounds
Band Pull Aparts X 30 Seconds
Band Good Mornings X 30 Seconds
Ring Rows X 30 Seconds
Glute Bridge X 30 Seconds
Plank X 30 Seconds

WOD

Workout Format

AMRAP 30 ~ In Pairs ~ Share Work

Competitive

1000 Meter Row
50 Wall Ball (20/14)
50 Burpees
50 KBS (50/35)

Performance

1000 Meter Row
50 Wall Ball (14/10)
50 Burpees
50 KBS (35/25)

Lifestyle

800 Meter Row
50 Wall Ball
50 Burpees
50 KBS

Strength

Wednesday, March 19th, 2025 – Bench Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Band Pull Aparts X 15 Reps
Prayer Stretch X 30 Seconds per Side
PVC Arm Rotations X 10 Reps
Push-Ups X 10 Reps

Strength

Bench Press
1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 65% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Set X AMRAP @ 85% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Close Grip Bench Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Ring Row 3-5 Sets X 20 Reps / Rest 1.5-2 Minutes
3) Band Tricep Push Down 3-5 Sets X 15 Reps / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Bootcamp

Tuesday, March 18th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Forward Arm Circles X 30 Seconds
Backward Arm Circles X 30 Seconds
Wrist Rolls X 30 Seconds
Alternating Lunge and Twist X 30 Seconds
Cat Cow X 30 Seconds
Quadriped Hip Circles X 30 Seconds
Scap Push-Ups X 30 Seconds
Scap Pull-Ups X 30 Seconds
Movement Prep
Ring Rows
Negative Pull Up
Pull Up or Scale
Deadlift X 3 Sets X 8-6-4 (Increase Weight Each Round to About the Starting Weight of the Workout.)
1-2 Minutes of Echo Bike (Slowly Increase Intensity to a Moderate Pace.)

Secondary Strength Movement

Bench Press

Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 90% 1RM

Pull Ups

Every 2:15 on the Minute X 3 Sets
80% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

Workout Format

5 Rounds ~ For Time

Competitive

7 Pull Ups
20/15 Cals Echo Bike
Before Each Round Perform
5-4-3-2-1
Deadlift @ 225-245-265-285-305 / 155-165-175-185-195

Performance

7 Jumping Pull UPS
17/12 Cals Echo Bike
Before Each Round Perform
5-4-3-2-1
Deadlift @ 135-155-175-195-215 / 95-105-115-125-135

Lifestyle

7 Ring Rows
14/10 Echo Bike
Before Each Round Perform
5-4-3-2-1
Deadlift @ 45-65-85-105-115 / 35-45-55-65-75

Notes

Stimulus: This Is a Posterior Chain Strength and Cardio Workout. You Should Be Pacing the Pull up and Bikes So You Have Enough Energy to Go Right to Your Deadlift and Maintain Good Form After the First Round.

Bootcamp

Monday, March 17th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Calf Raises X 30 Seconds
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Standing Prayer Stretch X 30 Seconds
Squat Hold X 30 Seconds
Movement Prep
Bodyweight Squat X 10 Reps
Wall Ball Thrusters X 10 Reps
Band Bicep Curls X 15 Reps
Band Overhead Press X 15 Reps
Db Hang Clean and Press X 10 Reps
Sit-up X 10 Reps

Secondary Strength Movement

Back Squat

Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM
Thruster
Build to a Heavy 7 Reps in 8 Minutes

WOD

Workout Format

17 Minute AMRAP

Competitive

20 Wall Balls (20/14)
40 Sit-Ups
20 Single Db Hang Clean and Split Jerk (40/25)

Performance

20 Wall Balls (14/10)
30 Sit-Ups
20 Single Db Hang Clean and Split Jerk (25/15)

Lifestyle

20 Wall Ball Squats
20 Crunches
20 Single Db Hang Clean and Split Jerk

Notes

Stimulus: This Is a Full Body Strength and Endurance Workout. You Should Pick a Weight That You Feel Confident Doing Higher Reps With at the Beginning.

Strength

Monday, March 17th, 2025 – Squat Sesh

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacross Ball or Foam Roller X 30 Seconds per Side
2 Rounds
Side Lunges X 10 Reps
Deep Lunges X 10 Reps per Leg With 3 Second Hold
Air Squats X 10 Reps

Strength

Back Squat

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 65% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Set X AMRAP @ 85% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Box Step UPS 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
2) KB Swings 3-5 Sets X 15 Reps / Rest 1.5-2 Minutes
3) Plank 3-5 Sets X 30-60 Seconds / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Strength

Sunday, March 16th, 2025 – Overhead Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Band Face Pulls X 15 Reps
Prayer Stretch X 30 Seconds per Side
PVC Arm Rotations X 10 Reps
Band Strict Press X 10 Reps

Strict Press

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 70% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 85% of 90% of 1RM / Rest 2-4 Minutes
1 Set X AMRAP @ 95% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Dumbbell Arnold Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Dumbbell Reverse Flys 3-5 Sets X 15 Reps / Rest 1.5-2 Minutes
3) Single Arm Dumbbell Row 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Gymnastics

Sunday, March 16th, 2025 – Gymnastics

Warm Up (5 minutes)

2 Rounds
10 Scapular Pull-ups
10 Hollow to Arch Swings
10 Ring Rows

Skill Work (50 minutes)

Phase 1: Strength & Positioning
4x10 Scapular Pull-ups
4x6 Controlled Negatives (slow descent)
4x5 Strict Pull-ups (banded if needed)
Phase 2: Kipping Progression
3x10 Kip Swings
3x5 Kipping Pull-ups
3x3 Butterfly Pull-ups (if applicable)
WOD (20 min) - “Grip Destroyer”
AMRAP 12 min:
6 Pull-ups
9 Box Jump Overs
12 Wall Balls

Olympic Weightlifting

Saturday, March 15th, 2025 - Olympic Weightlifting 209.1

General Warm-Up

3 Rounds Not For Time
A) 15 Band Pass-Through
B) 10 Band Single Arm Strict Press
C) 5 Band Good Morning
D) 5 Dynamic Squat Stretch

Barbell Warm Up: Perform w/ empty bar

A) 3 sets: 3 Strict Press + 3 Push Press + 3 Thrusters
B) 3 sets: 3 Snatch Segment Pull (2s At Knee) + 3 Muscle Snatch + 3 Tall Snatch
C) 3 sets: 3 Clean Segment Pull (2s At Knee) + 3 Muscle Clean + 3 Tall Clean

Thruster from Rack

E1:30MOM5
TOTAL 5 REPS PER SET
1st set: 65%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of Thruster

Snatch Work: Paused Snatch w/ 2s pause in catch

E1:30MOM5
TOTAL 3 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Snatch

Olympic Weightlifting

Saturday, March 15th, 2025 - Olympic Weightlifting 209.2

Front Squat

E2:00MOM6
1st set: 4 @ 75%
2nd set: 2 @ 80%
3rd set: 2 @ 85%
4th set: 1 @ 90%
5th set: 1 @ 90%
6th set: 1 @ 90%
% of Front Squat

Accessory

A) DEATH MARCH
3 sets: 1:00 EFFORT + 1:00 REST
Perform each set with moderate dumbbells, for 20 steps or to 1:00.
B)WEIGHTED PLANK HOLD
3 sets: 1:00 EFFORT + 1:00 REST
Perform movement with a moderate plate, for 1:00 or to failure.

Paused Clean w/ 2s pause in catch

E1:30MOM5
TOTAL 3 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Clean

Snatch Pull w/ 2s pause mid-thigh

E2:30MOM3
1st set: 4 @ 85%
2nd set: 4 @ 85%
3rd set: 4 @ 85%
% of Snatch

Bootcamp

Friday, March 14th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation

Leg Swings X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Arm Circles Forward X 30 Seconds
Arm Circles Backward X 30 Seconds
Wrist Rolls X 30 Seconds
Movement Prep
Recommended to Perform Each Movement of the Open Workout Starting With and Easy Scale and Building Up to the Workout.

Deadlift

Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 90% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
90% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

Workout Format

Crossfit Open 25.3
20 Minute Time Cap

Competitive

5 wall walks
50-calorie row
5 wall walks
25 deadlifts (225/155)
5 wall walks
25 cleans (135/85)
5 wall walks
25 snatches (95/65)
5 wall walks
50-calorie row

Performance

5 scaled wall walks
50-calorie row
5 wall walks
25 deadlifts (135/85)
5 wall walks
25 cleans (95/65)
5 wall walks
25 snatches (65/45)
5 wall walks
50-calorie row

Lifestyle

5 bear crawls
50 strokes on the rower
5 bear crawls
25 deadlifts (95/75)
5 bear crawls
25 cleans (65/55)
5 bear crawls
25 snatches (45/35)
5 bear crawls
50 strokes on the rower

Strength

Friday, March 14th, 2025 – Deadlift

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacross Ball or Foam Roller X 30 Seconds per Side
Kneeling Inner Thigh Stretch X 20 Seconds per Side
Hip Circles X 10 Reps per Leg
Cossack Squats X 10 Reps per Leg With 3 Second Hold
Band Good Morning X 10 Reps

Deadlift

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 70% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 85% of 90% of 1RM / Rest 2-4 Minutes
1 Set X AMRAP @ 95% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Reverse Lunge 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
2) Dumbbell Romanian Deadlift 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
3) Farmer Hold 3-5 Sets X 30-60 Seconds / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Bootcamp

Thursday, March 13th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Mobility and Activation
Arm Circles Forwards X 30 Second
Arm Circles Backwards X 30 Seconds
Cross Body Shoulder Stretch X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Band Good Morning X 30 Seconds
Band Pull Apart X 30 Seconds
Squat Hold X 30 Seconds
Movement Prep
Single Db High Pulls X 10 Reps per Side
Single Db Hang Snatches X 10 Reps per Side
Sit-Ups X 10
Deadhang X 30 Seconds
Scap Pull-Ups X 10 Reps
Hanging Leg Raises X 10 Reps

Secondary Strength Movement

Back Squat

Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 90% 1RM

Secondary Strength Movement

Bench Press

Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 90% 1RM

WOD

Workout Format

3 Rounds
2 Minutes AMRAP / 2 Minute Rest

Competitive

10 Single Dumbbell Hang Snatch (35/25)
10 Hanging Leg Raises

Performance

10 Single Dumbbell Hang Snatch (25/15)
10 Hanging Leg Raises or Knee Raises

Lifestyle

10 Single Dumbbell Hang Snatch
10 Hanging Knee Raises or Lying Knee Tucks

Notes

Stimulus: This Is High Intensity Intervals, You Should Have Your Equipment Set Up Close Together So You Can Hustle From One Movement to the Next.

Bootcamp

Wednesday, March 12th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Mobility and Activation
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Movement Prep
Scap Pull-Ups X 10 Reps
Scap Push-Ups X 10 Reps
Alternating Lunges X 10 Reps per Side
Push-Ups X 10 Reps
Mountain Climbers X 20 Seconds
Burpees X 10 Reps

WOD

Workout Format

AMRAP 30 Minutes ~ In Pairs

Competitive

1000M Row
40 Box Step Overs (24/20)
20 Burpees

Performance

800M Row
40 Box Step Overs (24/20)
20 Burpees

Lifestyle

800M Row
40 Box Step Overs
20 No Push-up Burpees

Notes

Stimulus: This Is a Partner Cardio Workout, the Scale of Box Step Overs and Burpees Should Be Easy Enough to Move Quickly With Only Taking Breaks While Your Partner Works

Strength

Wednesday, March 12th, 2025 – Bench Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Band Pull Aparts X 15 Reps
Prayer Stretch X 30 Seconds per Side
PVC Arm Rotations X 10 Reps
Push-Ups X 10 Reps

Strength

Bench Press
1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 70% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 85% of 90% of 1RM / Rest 2-4 Minutes
1 Set X AMRAP @ 95% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Incline Db Bench Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Bent Over Barbell Rows 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
3) Tricep Overhead Dumbbell Extensions 3-5 Sets X 15 Reps / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.