Workouts | Raise the Bar Fitness

General Warm-Up

30 Seconds Bird Dogs
30 Seconds Dead Hang
2 Rounds
250m Row
10 Front Squats with a Slow Eccentric
3 Strict Pull Ups or 8 Ring Rows

Strength

Back Squat Every 2 Minutes on the Minutes × 5 Rounds

5 Reps @ 70% 1RM

WOD

Workout Format

3 Rounds in Pairs (Time Cap:18 Minutes)

Elite

1000m Row
30 Front Squats (115/85)
10 Strict Pull Ups

Competitive

1000m Row
30 Front Squats (95/65)
10 Strict Pull Ups

Performance

1000m Row
20 Front Squats (95/65)
10 Assisted Strict Pull Ups

Stimulus Points

1) Split the Work Evenly with Your Partner
2) Row Should Take About 2min/500m Give or Take a Few Seconds (Reduce Meters If Slower)
3) Squats Should Be at a Weight You Can Do Unbroken

Accessory

Every 1 Minute on the Minute × 6 Minutes

Odd Minutes). 5-8 Reverse Lunges
Even Minutes). 30 Seconds Plank

Cooldown

Optional

Quad Stretch
Lat Stretch

Monday, June 15th, 2026 - Bootcamp