Workouts | Raise the Bar Fitness

Bootcamp

Tuesday, April 7th, 2026 - Bootcamp

General Warm-Up

5 Band Face Pulls with a 20 seconds Squeeze
15 Band Lat Pull Downs
3 Rounds
12 KB Sumo Deadlift
15 Scap Pull Ups
10 Push Ups

Strength

Every 2 Minutes On The Minute
Push Hard On Set 3 Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets Or Build With Some Heavy Sets
Adjust your maxes based on the AMRAP
or if you plan on attempting a new 1-5RM in the heavy sets
5 Reps @ 67.5%
3 Reps @ 76.5%
AMRAP Reps @ 83%
1-5 Reps @ 85.5-89% Or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 67.5%

WOD

Workout Format

12 Minute AMRAP

Elite

15 Push Ups
10 Chest to Bar Pull Ups
5 Burpee Box Jump Overs

Competitive

15 Push Ups
10 Pull Ups
5 Burpee Box Jump Overs

Performance

15 Knee Push Ups
10 Jumping Pull Ups
5 Burpee Box Jump Overs

Stimulus Points

Bodyweight training, go unbroken as long as possible or break early to avoid hitting failure and needing big breaks.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30-45 seconds Cobra Hold
Even Minutes) 30-45 seconds Russian Twists

Cool Down & Dismissal

Prayer Stretch
Chest Doorway Stretch

Bootcamp

Monday, April 6th, 2026 - Bootcamp

General Warm-Up

20 Rear Delt Flys
3 Rounds
8 Push Ups
10 KB Deadlifts
250m Row

Strength

Every 2 Minutes On The Minute
Push Hard On Set 3 Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets Or Build With Some Heavy Sets
Adjust your maxes based on the AMRAP or if you plan on attempting a new 1-5RM in the heavy sets.
5 Reps @ 67.5%
3 Reps @ 76.5%
1-AMRAP Reps @ 83%
1-5 Reps @ 85.5-89% Or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 67.5%

WOD

Workout Format

For Time

Elite

For Time
5000 Meter Row

Competitive

In Pairs ~ For Time
5000 Meter Row

Performance

In Pairs ~ For Time
4000 Meter Row

Stimulus Points

Go Fast LOL

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 10-15 Band Face Pulls
Even Minutes) 30-45 seconds Plank Hold

Cool Down & Dismissal

Upper Back Stretch
Pigeon Pose Stretch

Strength

Monday, April 6th, 2026 – Squat

General Warm-Up

2 Rounds
15 Air Squats
15 Band Pull Aparts
15 Glute Bridge
20 Bear Crawl Ankle Rockers
10 per side Squat Hold Single Knee Drops

Specific Warm-Up

With an empty bar perform 10 back squats, 5 with a 5 second eccentric, 3 with a 5 seconds pause at the bottom, and 2 with a 5 second eccentric.

Neural Warm-Up

Squatting High Jump
3 Sets x 1 Rep

Main Strength Movement - Back Squat

Every 3 minutes on the minute
5 sets x 5 reps @ 65% 1RM with a tempo of 3-2-0-1

Secondary Strength Movement - Paused Box Squats

Every 2.5 minutes on the minute
3 sets x 8-12 reps with a tempo of 2-4-1-0

Accessory

Barbell Split Squats 3 sets x 8-12 reps per side. Every 1.5 minutes on the minute.
Barbell Zercher Holds 3 sets x 20-30 seconds. Every 1.5 minutes on the minute.
Hollow Hold Flutter Kicks 3 sets x 30-40 seconds. Every 1.5 minutes on the minute.

Cooldown

2 Rounds
30 seconds hip flexor stretch per side
30 seconds butterfly stretch

Strength

Sunday, April 5th, 2026 – Overhead Press

General Warm-Up

20 PVC Pass Throughs
15 Scap Wall Slides
15 Scap Push Ups
15 band Pull a Parts
30 seconds Hollow Holds

Specific Warm-Up

With an empty bar perform 10 back Strict Overhead Press, 5 with a 5 second eccentric, 3 with a 5 seconds pause at the bottom, and 2 with a 5 second eccentric.

Neural Warm-Up

Seated Arms Only Wall Balls
3 sets x 3 reps

Main Strength Movement

Strict Overhead Press Every 3 minutes on the minute
5 sets x 8 reps @ 60% 1RM with a tempo of 4-2-0-1

Secondary Strength Movement

Barbell Floor Press Every 2.5 minutes on the minute
3 sets x 8-12 reps with a tempo of 2-4-1-0

Accessory

Pull-ups 3 sets x 5-10 reps. Every 1.5 minutes on the minute.
Bottoms Up KB Seated Press 3 sets x 8-12 reps. Every 1.5 minutes on the minute.
Hollow Hold 3 sets x 20-35 seconds. Every 1.5 minutes on the minute.

Cooldown

2 Rounds
30 seconds per side Arm Across Chest Shoulder Stretch
30 seconds Eagle Pose Stretch

Bootcamp

Friday, April 3rd, 2026 - Easter Holiday Bootcamp

General Warm-Up

2 Rounds:
200m Easy Row
10 Air Squats
10 Sit-ups
10 Alternating Reverse Lunges
20-second Plank

WOD

Workout Format

4-Person Team WOD (40 min AMRAP)

Elite

8000m Row
While the row is in progress, complete:
5 Single Dumbbell Devil Press (50/35)
10 Goblet Squats (50/35)
10 Sit-Ups

Competitive

8000m Row
While the row is in progress, complete:
5 Single Dumbbell Devil Press (35/25)
10 Goblet Squats (35/25)
10 Sit-Ups

Performance

8000m Row
While the row is in progress, complete:
5 Single Dumbbell Devil Press (25/15)
10 Goblet Squats (25/15)
10 Sit-Ups
Flow:
1 athlete on the rower
3 athletes on the floor
Rotation:
The 3 athletes on the floor each complete 1 full round (5/10/10)
Once all 3 athletes have completed their round, rotate the rower
The athlete coming off the row joins the floor
One athlete from the floor moves to the row
- Repeat this cycle continuously
Once the 8000m row is complete:
All 4 athletes move to the floor
Continue completing rounds in the same fashion (1 round each, rotating through)
Finishing the row gives the team an advantage with 4 athletes contributing to the work instead of 3.

Stimulus Points

Consistent pacing on the row while the floor keeps turning over smoothly. Short, repeatable efforts. The goal is no drop-off between rounds. Once the row is done, the pace should noticeably pick up with all four athletes in the rotation.

Cool Down & Dismissal

Hold each 30–45 sec:
Quad Stretch (Hip Flexors)
Child’s Pose with Reach (Shoulders + Lats)
Seated Forward Fold (Hamstrings + Low Back)
Supine Twist (Spine Reset)

Strength

Friday, April 3rd, 2026 – Deadlift

General Warm-Up

2 Rounds
20 Alternating Runners Sweeps
15 Band Good Mornings
15 Glute Bridge
15 Band Lat Pulldown
30 Seconds Plank

Specific Warm-Up

With an Empty Bar Perform 10 Deadlifts, 5 With a 5 Second Eccentric, 3 With a 5 Seconds Pause at the Bottom, and 2 With a 5 Second Eccentric.

Neural Warm-Up

Broad Jumps
3 sets x 1 rep

Main Strength Movement

Sumo or Conventional Deadlift Every 3 minutes on the minute
5 sets x 8 reps @ 60% 1RM with a tempo of 4-2-0-1

Secondary Strength Movement

Sumo or Conventional above the knee Rack Pulls Every 2.5 minutes on the minute
3 sets x 8-12 reps with a tempo of 3-2-1-0

Accessory

B Stance DB RDL 3 sets x 8-12 reps per side. Every 1.5 minutes on the minute.
Heavy Hip Thrusts 3 sets x 5-10 reps. Every 1.5 minutes on the minute.
Farmer Holds 3 sets x 20-30 seconds. Every 1.5 minutes on the minute.

Cooldown

2 Rounds
Pigeon Pose Stretch
Hip Flexor Stretch per side

Gymnastics

Thursday, April 2nd, 2026 - Bootcamp

Strength

Every 2 Minutes On The Minute

Push Hard On Set 3 ~ Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets Or Build With Some Heavy Sets.
3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 63%
1-5 Reps @ 95-100% Or 5-8 Reps @ 63%

WOD

Workout Format

For Time

Elite

500m Row
30 Toes to Bar
500m Row
15 DB Push Press (50/35)
500m Row
30 Toes to Bar
500m Row

Competitive

300m Row
30 Toes to Bar
300m Row
15 Dual DB Push Press (50/35)
300m Row
30 Toes to Bar
300m Row

Performance

300m Row
30 Hanging Leg Raises
300m Row
15 DB Push Press (35/25)
300m Row
30 Hanging Leg Raises
300m Row

Stimulus Points

High rep bar gymnastics so don’t blow up on the row.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 10-15 Band Face Pulls
Even Minutes) 30-45 seconds Plank

Bootcamp

Wednesday, April 1st, 2026 - Bootcamp

General Warm-Up

10 Single Leg DB Deadlifts per side
15 Band Face Pulls
3 Rounds
15 Band Good Morning
10 Inchworms to Push Ups

Strength

Every 2 Minutes On The Minute
Push Hard On Set 3 ~ Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets Or Build With Some Heavy Sets.
3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 63%
1-5 Reps @ 95-100% Or 5-8 Reps @ 63%

WOD

Workout Format

For Time ~ Diane
21~15~9

Elite

200 Burpees (with a weighted vest)

Competitive

200 Burpees

Performance

180 No Pushup Burpees

Elite

Deadlifts(225/155)
Handstand Push Ups

Competitive

Deadlifts(155/110)
Handstand Push Ups

Performance

Deadlifts(155/110)
Push Ups

Stimulus Points

CrossFit classic workout, This is meant to be fast paced.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Band Lat Pull Down
Even Minutes) 8-12 Hammer Curls

Cool Down & Dismissal

Pigeon Pose Stretch
Chest Doorway Stretch

Strength

Wednesday, April 1st, 2026 – Bench Press

General Warm-Up

2 rounds
20 arm circles
15 band pull a parts
15 scap push ups
10 push ups
30 seconds plank

Specific Warm-Up

With an empty bar perform 10 bench press, 5 with a 5 second eccentric, 3 with a 5 seconds pause at the bottom, and 2 with a 5 second eccentric.

Neural Warm-Up

Partner Assisted Negative, Explosive Bench Press
3 sets x 3 reps

Main Strength Movement

Bench Press Every 3 minutes on the minute
5 sets x 8 reps @ 60% 1RM with a tempo of 4-2-0-1

Secondary Strength Movement

Block Bench Press Every 2.5 Minutes on the Minute
3 sets x 8-12 Reps with a Tempo of 2-4-1-0

Accessory

Banded Lat Pull Down 3 sets x 10-15 reps. Every 1 minutes on the minute.
Half Bench DB Press 3 sets x 8-12 reps per side. Every 1.5 minutes on the minute.
Tricep Dips 3 sets x 8-12 reps. Every 1.5 minutes on the minute.

Cooldown

2 Rounds
30 seconds Doorway chest stretch
30 seconds prayer stretch

Bootcamp

Tuesday, March 31st, 2026 - Bootcamp

General Warm-Up

20 Prone A’s
20 Prone Y’s
3 Rounds
1 minute skipping
10 Sumo Single DB high Pull per side
5 inchworms

Strength

Every 2 Minutes On The Minute
Push Hard On Set 3 ~ Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets
Or Build With Some Heavy Sets.
3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 63%
1-5 Reps @ 95-100%+ Or 5-8 Reps @ 63%

WOD

Workout Format

3 Rounds for Time ~ In Pairs

Elite

150 Double Unders
50 Hang DB Snatch (50/35)
30 Burpees over DB

Competitive

100 Double Unders
50 Hang DB Snatch (35/25)
30 Burpees over DB

Performance

150 Single Unders
50 Hang DB Snatch (35/25)
30 Burpees over DB

Stimulus Points

Split the work with your partner. Chip away at the reps.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 DB Bent Over Rows
Even Minutes) 10-15 DB Calf Raises

Cool Down & Dismissal

Cross Arm Shoulder Stretch
Calf Stretch

Bootcamp

Monday, March 30th, 2026 - Bootcamp

General Warm-Up

15 Poliquin Step Downs ~ per side
3 Rounds
1 minute Skipping
30 seconds Dead Hang
15 Bodyweight Squat

Strength

Every 2 Minutes On The Minute
Push Hard On Set 3 Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do:
Lighter Back Off Sets Or Build With Some Heavy Sets.
3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 63%
1-5 Reps @ 95-100% Or 5-8 Reps @ 63%

WOD

Workout Format

15 Minute AMRAP

Elite

8 25ft Farmer Carries (75/50)
16 Alt. Lunges
28 Cross Overs

Competitive

8 25ft Farmer Carries (50/35)
16 Alt. Lunges
28 Cross Overs

Performance

8 25ft Farmer Carries (35/25)
16 Alt. Lunges
30 Single Unders

Stimulus Points

Grunt low skill work paired with a higher skill skipping variation. Go hard on the easy work and take your time with the skill to nail it.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30-45 seconds side plank right
Even Minutes) 30-45 seconds side plank left

Cool Down & Dismissal

Forearm Stretch
Calf Stretch

Strength

Monday, March 30th, 2026 – Squat Class

General Warm-Up

2 rounds
15 Air Squats
15 Band Pull Aparts
15 Glute Bridge
20 Bear Crawl Ankle Rockers
10 per side Squat Hold Single Knee Drops
Specific Warm-Up
With an empty bar perform 10 back squats, 5 with a 5 second eccentric, 3 with a 5 seconds pause at the bottom, and 2 with a 5 second eccentric.
Neural Warm-Up
Squatting High Jump
3 sets x 1 rep

Main Strength Movement

Back Squat Every 3 minutes on the minute
5 sets x 8 reps @ 60% 1RM with a tempo of 4-2-0-1
Secondary Strength Movement
Paused Box Squats Every 2.5 minutes on the minute
3 sets x 8-12 reps with a tempo of 2-4-1-0

Accessory

Barbell Split Squats 3 sets x 8-12 reps per side. Every 1.5 minutes on the minute.
Barbell Zercher Holds 3 sets x 20-30 seconds. Every 1.5 minutes on the minute.
Hollow Hold Flutter Kicks 3 sets x 30-40 seconds. Every 1.5 minutes on the minute.

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into
2 rounds
30 seconds hip flexor stretch per side
30 seconds butterfly stretch

Strength

Sunday, March 29th, 2026 – Overhead Press

General Warm-Up

20 PVC Pass Throughs
15 Scap Wall Slides
15 Scap Push Ups
15 band pull a parts
30 seconds hollow holds

Specific Warm-Up

With an empty bar perform 10 back Strict Overhead Press, 5 with a 5 second eccentric, 3 with a 5 seconds pause at the bottom, and 2 with a 5 second eccentric.

Neural Warm-Up

Seated Arms Only Wall Balls
3 sets x 3 reps

Main Strength Movement - Shoulder Press

Strict Overhead Press Every 3 minutes on the minute
4 sets x 10 reps @ 55% 1RM with a tempo of 4-2-0-1

Secondary Strength Movement - Barbell Floor Press

Barbell Floor Press Every 2.5 minutes on the minute
3 sets x 8-12 reps with a tempo of 2-4-1-0

Accessory

Pull-ups 3 sets x 5-10 reps. Every 1.5 minutes on the minute.
Bottoms Up KB Seated Press 3 sets x 8-12 reps. Every 1.5 minutes on the minute.
Hollow Hold 3 sets x 20-35 seconds. Every 1.5 minutes on the minute.

Cooldown

2 Rounds
30 seconds per side Arm Across Chest Shoulder Stretch
30 seconds Eagle Pose Stretch

Olympic Weightlifting

Saturday, March 28th, 2026 – Olympic Weightlifting 261.2

Secondary Strength Movement

Back Squat

E3:00MOM4 OR REST 3:30 PER SET
- Perform each set as...
2x 2s Pause BS + 3 Regular BS
TOTAL 5 REPS PER SET
NOTE: Adjust weight where necessary but maintain the rep scheme.
1st set set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
% of Back Squat

Accessory

A) E1:30MOM3: Half Kneeling Press
- Perform each set with a moderate weight.
TOTAL 12 REPS (6 PER ARM)
B) E1:30MOM3: Alt. DB Cross Body RDL
- Perform each set with a moderate set of dumbbells.
TOTAL 12 REPS PER SET (6 PER SIDE)
C) E1:30MOM3: Banded Plank Row
- Perform each set with a moderate resistance band.
TOTAL 12 REPS PER SET (6 PER ARM)

Cool Down

Optional

2 Rounds Not For Time
A) 1x 30s Seated Shoulder Extension
B) 1x 30s T-Spine Can Opener on med ball or foam roller
C) 1x 30s Band Low Back Opener w/ kettlebell
D) 2x 30s Banded Hip Flexor Glides

Olympic Weightlifting

Saturday, March 28th, 2026 - Olympic Weightlifting 261.1

General Warm-Up

2 Rounds: 10 minute cap
A) 10x PVC Shoulder Dislocates
B) 10x Band Tricep Overhead Extension
C) 10x Alt. Barbell Lat Floss (5 per arm)
D) 5x (1 Good + 1 Back Squat) w/ empty bar

JERK TECHNIQUE/WARM UP

E1:30MOM2: Press into Jerk (Split Jerk or Push Jerk)
1st set: 3 w/ EMPTY BAR
2nd set: 3 w/ light weight or 50% of Split Jerk or Push Jerk

JERK WORK

E1:30MOM5
- Perform each set as...
3 Dip Squat + 1 Split Jerk w/ 2s pause in catch
TOTAL 4 REPS PER SET
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 80%
5th set: 80%
% of Split Jerk or Push Jerk

SNATCH WORK

E1:30MOM6
- Perform each set as...
1st & 2nd set: 1 Pull to Hold + 1 Below Knee + 1 Floor
TOTAL 3 REPS PER SET
3rd-6th set: 2 Floor
TOTAL 2 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 80%
6th set: 80%
% of Snatch

CLEAN WORK

E1:30MOM6
- Perform each set as...
1st & 2nd set: 1 Pull to Hold + 1 Below Knee + 1 Floor
TOTAL 3 REPS PER SET
3rd-6th set: 2 Floor
TOTAL 2 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 80%
6th set: 80%
% of Clean

Bootcamp

Friday, March 27th, 2026 - Bootcamp

General Warm-Up

15 Prone Supinated A Raises
15 Prone Pronated A Raises
3 Rounds
12 Med Ball Clusters
3 Pull Ups
5 Push Ups
10 Lying Knee Tucks

Strength

Every 2 Minutes On The Minute
Push Hard On Set 3 ~ Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets Or Build With Some Heavy Sets.
5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 58.5%

WOD

Workout Format

15 Minute AMRAP

Elite

20 Thrusters (45/35)
10 Push Ups
10 Pull Ups
20 Sit Ups

Competitive

20 Med Ball Thrusters (20/14)
10 Push Ups
10 Pull Ups
20 Sit Ups

Performance

16 Med Ball Thrusters (14/10)
8 Push Ups
10 Ring Rows
16 Sit Ups

Stimulus Points

Muscle Endurance Workout Make Sure To Take Short Breaks Before Failure To Keep Moving Smoothly Through The Whole Workout.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 10-15 Band Rows
Even Minutes) 30 Seconds Cobra Hold

Cool Down & Dismissal

Prayer Stretch
Doorway Chest Stretch

Strength

Friday, March 27th, 2026 – Deadlift

General Warm-Up

2 rounds
20 alternating runners sweeps
15 band good mornings
15 glute bridge
15 band lat pulldown
30 seconds plank
Specific Warm-Up
With an empty bar perform 10 deadlifts, 5 with a 5 second eccentric, 3 with a 5 seconds pause at the bottom, and 2 with a 5 second eccentric.
Neural Warm-Up
Broad Jumps
3 sets x 1 rep

Accessory

B Stance DB RDL 3 sets x 8-12 reps per side. Every 1.5 minutes on the minute.
Heavy Hip Thrusts 3 sets x 5-10 reps. Every 1.5 minutes on the minute.
Farmer Holds 3 sets x 20-30 seconds. Every 1.5 minutes on the minute.

Deadlift

Main Strength Movement
Sumo or Conventional Deadlift Every 3 minutes on the minute
4 sets x 10 reps @ 55% 1RM with a tempo of 4-2-0-1
Secondary Strength Movement
Sumo or Conventional above the knee Rack Pulls Every 2.5 minutes on the minute
3 sets x 8-12 reps with a tempo of 3-2-1-0

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into
2 rounds
Pigeon Pose Stretch
Hip Flexor Stretch per side

Bootcamp

Thursday, March 26th, 2026 - Bootcamp

General Warm-Up

3 Rounds
30 Seconds Echo Bike
15 Band Rows
15 Band Good Mornings

Strength

Every 2 Minutes On The Minute
Push Hard On Set 3 ~ Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets Or Build With Some Heavy Sets.
5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 58.5%

WOD

Workout Format

3 Rounds

Elite

Echo Partner Bike
Partner A ~ 20 Sec / 20 Sec Rest
Partner B ~ 20 Sec / 20 Sec Rest
X 8 Rounds
Rest 1 Minutes

Competitive

Echo Partner Bike
Partner A ~ 20 Sec / 20 Sec Rest
Partner B ~ 20 Sec / 20 Sec Rest
X 8 Rounds
Rest 1 Minutes

Performance

Echo Partner Bike
Partner A ~ 20 Sec / 20 Sec Rest
Partner B ~ 20 Sec / 20 Sec Rest
X 8 Rounds
Rest 1 Minutes

Stimulus Points

Go Hard On The 20 Seconds Of Work, This Is An Amazing Cardio Builder.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30-45 Seconds Farmer Hold
Even Minutes) 20-30 Seconds Kipping Practice

Cool Down & Dismissal

Quad Stretch
Pigeon Pose Stretch

Bootcamp

Wednesday, March 25th, 2026 - Bootcamp

General Warm-Up

30 Seconds Weighted Bent Over Y Raise Hold
15 Rear Delt Fly
3 Rounds
250m Row
12 Reverse Lunges
10 Push Ups Or Knee Push Ups

Strength

Every 2 Minutes On The Minute
Push Hard On Set 3 ~ Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets Or Build With Some Heavy Sets.
5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% Or 5-8 Reps @ 58.5%

WOD

Workout Format

For Time ~ TC 13 Minutes

Elite

52-40-28
Cal Row
26-20-14
Burpee Over Rower

Competitive

42-30-18
Cal Row
21-15-9
Burpee Over Rower

Performance

36-24-12
Cal Row
18-12-6
Burpee Over Rower

Stimulus Points

A Great Workout To Practice Pacing. Try To Set Yourself So You Are Going Hard But Don’t Feel Like You Have To Take Breaks On The Burpees Or Have A Big Intensity Drop On The Rower.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Hammer Curls
Even Minutes) 8-12 Seated Leg Raises

Cool Down & Dismissal

Hip Flexor Stretch
Upper Back On Rig Stretch

Strength

Wednesday, March 25th, 2026 – Bench Press

General Warm-Up

2 rounds
20 arm circles
15 band pull a parts
15 scap push ups
10 push ups
30 seconds plank
Specific Warm-Up
With an empty bar perform 10 bench press, 5 with a 5 second eccentric, 3 with a 5 seconds pause at the bottom, and 2 with a 5 second eccentric.
Neural Warm-Up
Partner Assisted Negative, Explosive Bench Press
3 sets x 3 reps

Main Strength Movement

Bench Press Every 3 minutes on the minute
4 sets x 10 reps @ 55% 1RM with a tempo of 4-2-0-1
Secondary Strength Movement
Block Bench Press Every 2.5 minutes on the minute
3 sets x 8-12 reps with a tempo of 2-4-1-0

Accessory

Banded Lat Pull Down 3 sets x 10-15 reps. Every 1 minutes on the minute.
Half Bench DB Press 3 sets x 8-12 reps per side. Every 1.5 minutes on the minute.
Tricep Dips 3 sets x 8-12 reps. Every 1.5 minutes on the minute.

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into
2 Rounds
30 seconds Doorway chest stretch
30 seconds prayer stretch