Workouts | Raise the Bar Fitness

General Warm-Up

30 Seconds Alternating Single Leg Seated L Raises
10 Banded Internal Rotations

2 Rounds
200m Run
10 KB or DB Z Press
10 KB Forearm Curls

Strength

Every 2 Minutes on the Minutes × 5 Rounds

Overhead Press: 5 Reps @ 75% 1RM

WOD

For Time

Workout Format

Time Cap: 15 Minutes

Elite

1,600m Run
200m Farmer's Carry (50/35)
* in a Vest

Competitive

1,600m Run
200m Farmer's Carry (50/35)

Performance

1,200m Run
200m Farmer's Carry (35/25)

Stimulus

1) This Is a Long Run So Pace Yourself Accordingly.
2) Break Early and Often During the Carry, Don't Get Stranded Half Way with Fully Crushed Forearms.

Accessory

Every 1 Minute on the Minute × 6 Minutes

Odd Minutes). 8 DB Single Arm Row per Side
Even Minutes). 8-12 Dumbbell Skull Crushers

Cooldown

Optional

Calf Stretch
Forearm Stretch

Friday, July 3rd, 2026 - Bootcamp