Workouts | Raise the Bar Fitness

General Warm-Up

15 Prone Supinated A’s
15 Prone Pronated A’s

2 Rounds
15 Scap Pull Ups
16 Walking Lunges
5 Inchworms to Push Ups

Strength

Strict Press

Every 2 Minutes on the Minute. This Is a Deload Week After the Heavy Weeks.
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%

WOD

Workout Format

Circuit, Each Movement Twice

1 Min Work / 30 Second Rest

Max Reps Each Movement

Elite

Sand Bag Cleans
Battle Rope Waves https://www.youtube.com/watch?v=R7EOq0GOSx0
Sled Pushes
Bike Erg
Rope Climbes
Ski Erg
Farmer Hold
Box Climb Overs

Competitive

Sand Bag Cleans
Battle Rope Waves
Sled Pushes
Bike Erg
Sit to Stand Rope Climbes
Ski Erg
Farmer Hold
Box Climb Overs

Performance

Sand Bag Cleans
Battle Rope Waves
Sled Pushes
Bike Erg
Sit to Stand Rope Climbes
Ski Erg
Farmer Hold
Box Step Overs

Stimulus Points

This is a fun circuit meant to allow us to do movements and use equipment we don’t normally get to use. Have fun with it, if the class is large take turns during the minute of work.

Accessory

Every 1 Minute On The Minute X 6 Minutes

Odd Minutes). 10-15 Band Pull Aparts
Even Minutes). 30-40 seconds Plank

Cooldown

Optional

Quad Stretch
Pigeon Pose Stretch

Monday, May 11th, 2026 - Bootcamp