Friday, August 21st, 2026 - Movement Lab

General Warm-Up

Side to Side Inchworms 10 Reps
Reverse wall walks 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

Strength

Metronome Sprinters March 320 bpm
10min Total: 20 sec on 1 min off
Snap from one sprinters pose to the next. (90/90 lockout)
BPM goes down every 1 minute Decreasing 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 (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

Wall Ball Partner Pass
4 rounds 1 min on 1 min off
Max Reps per round
13ft apart — one step further than last week

Cooldown

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