Tuesday, July 28th, 2026 - Bootcamp | Raise the Bar Fitness

General Warm-Up

30 Seconds Active Hollow Hang
20 Pogo Hops

2 Rounds
30 Skips
250m Row
10 Empty Bar Stiff Leg Deadlifts

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Deadlift 3 Reps @ 85% 1 Rm

Secondary Strength

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Dual DB Stiff Leg Deadlift
Even Minutes). 6-10 Reps Per Side Split Squat

WOD

For Time

Workout Format

Time Cap: (15 Minutes)

Elite

Max Deadhang
-Into-
200 Double Unders
60/50 Cal Row

Competitive

Max Deadhang
-Into-
300 Single Unders
60/50 Cal Row

Performance

Max Deadhang
-Into-
300 Single Unders
50/40 Cal Row

Stimulus

1) This Is A Double Score Workout, Both The Length Of The Dead Hang And The Speed To Finish The Work.
2) Break Up The Double Under Unders Into Manageable Sets.

Cooldown

Optional

Hamstring Stretch
Lower Back/Glute Stretch