Workouts | Raise the Bar Fitness

General Warm-Up

15 PVC Pass Throughs
15 PVC Behind the Neck Press To Overhead Squat

2 Rounds
10 Muscle Snatch
10 Push Ups
10 Sit Ups
250m Row

Strength

Snatch Every 1:30 Minutes on the Minutes × 6 Rounds

2 Reps @ 72.5% 1RM

WOD

Workout Format

For Time (Time Cap: 20 Minutes), in Pairs

60-40-20

Elite

DB Bench Press (50/35)
Toes to Bar
Cal Row

Competitive

DB Bench Press (35/25)
Hanging Leg Raises
Cal Row

Performance

DB Bench Press (25/15)
Hanging Knee Raises
Cal Row

Stimulus Points

1) Movements Should Be Done In Big Sets, No More Than 1 Break.
2) The Row Is Hard If You Feel Like You Need To Reduce The Cals To Keep High Intensity,

Accessory

Every 1 Minute on the Minute × 6 Minutes

Odd Minutes). 8-12 Weighted Crunch
Even Minutes). 8 Side Bends per Side

Cooldown

Optional

Shoulder Stretch
Quad Stretch

Monday, June 29th, 2026 - Bootcamp