Workouts | Raise the Bar Fitness

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Ring Row
Med Ball Floor Press
Med Ball Alternating Lunges
Bridge Hamstring March
Crunch
Bathroom Break and Scaling Options:

WOD

Competitive

30 Seconds Work / 1 Minute Rest X 4 Rounds
1) Max Ring L-Sit
2) Max Handstand Hold
-Into-
Rowing or Bike
90 SEC Work / 1 Minute Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 15 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work

Performance

30 Seconds Work / 1 Minute Rest X 4 Rounds
1) Max Ring Supports
2) Max Wall Facing Handstand Hold
-Into-
Rowing or Bike
90 SEC Work / 1 Minute Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 15 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work

Lifestyle

30 Seconds Work / 1 Minute Rest X 4 Rounds
1) Max Box Supports or High Plank Hold
2) Max Pike Hold or Overhead Db Hold
-Into-
Rowing or Bike
90 SEC Work / 1 Minute Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 15 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work

Cooldown

1 Minute per Stretch per Side
Band Shoulder Stretch
Band Hamstring Stretch