Workouts | Raise the Bar Fitness

General Warm-Up

10 Seconds Per Side Overcoming Iso Split Squat https://www.youtube.com/watch?v=vISEi365p9I
15 Banded Face Pulls

2 Rounds
16 Reverse Lunges
10 Push Ups

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Back Squat: 3 Reps @ 80% 1RM

WOD

For Time

Elite

10-9-8-7-6-5-4-3-2-1
Front Squats (185/135)
Ring Dips

Competitive

10-9-8-7-6-5-4-3-2-1
Front Squats (155/105)
Dip Attachment / Box Dip

Performance

10-9-8-7-6-5-4-3-2-1
Front Squats (95/65)
Straight or Bent Leg Bench Dip

Stimulus

1) the Back Squat Weight Should Be Something You’d Feel Comfortable Doing Unbroken on Their Own for 10.
2) Break the Ring Dips Well Before Failure
3) If Class Sizes Are Too Large for Everyone to Have a Rack Switch to Front Squats and Reduce the Weight Slightly.

Accessory

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 DB Romanian Deadlifts
Even Minutes). 8-12Reverse Nordics

Cooldown

Optional

Quad Stretch
Hamstring Stretch

Monday, July 13th, 2026 - Bootcamp