Workouts | Raise the Bar Fitness

General Warm-Up

20 Prone A’s
20 Prone Y’s

2 Rounds
30 Seconds Dead Hang
10 Push Ups
3 Pull Ups Or 8 Ring Rows
3 Toes To Bar Or 8 Sit Ups

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Overhead Press 3 Reps @ 82.5% 1 RM

WOD

For Time

Workout Format

Time Cap:

Elite

20 DB Bench Press (50/35)
6 Pull Ups
6 Toes To Bar
18 DB Bench Press
8 Pull Ups
8 Toes To Bar
16 DB Bench Press
10 Pull Ups
10 Toes To Bar
14 DB Bench Press
12 Pull Ups
12 Toes To Bar
12 DB Bench Press

Competitive

20 DB Bench Press (40/25)
6 Pull Ups
6 Toes To Bar
18 DB Bench Press
8 Pull Ups
8 Toes To Bar
16 DB Bench Press
10 Pull Ups
10 Toes To Bar
14 DB Bench Press
12 Pull Ups
12 Toes To Bar
12 DB Bench Press

Performance

20 DB Bench Press (30/20
6 Ring Rows
6 Hanging Leg Raises
18 DB Bench Press
8 Ring Rows
8 Hanging Leg Raises
16 DB Bench Press
10 Ring Rows
10 Hanging Leg Raises
14 DB Bench Press
12 Ring Rows
12 Hanging Leg Raises
12 DB Bench Press

Stimulus

1) Grip Heavy Workout You Should Consider Breaking Often During The Rig Work.
2) Push For Unbroken Bench Press Sets.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Db Overhead Press
Even Minutes). 8-12 Db Reverse Flys

Cooldown

Forearm Stretch
Lat Stretch

Thursday, July 23rd, 2026 - Bootcamp