WODs | Raise the Bar Fitness

General Warm-Up

10 Single Leg Db Deadlift per Side
30 Seconds Dead Bugs
3 Rounds
5 Inch Worms
16 Alternating Reverse Lunges
60 Seconds Skipping

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 @ 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 Reps ~ 2 Rounds

Elite

1 Minutes Max Burpees
Rest 2 Minutes
1 Minute Max Deadlift (185/130)
Rest 2 Minutes
1 Minutes max Double Unders
Rest 2 Minutes

Competitive

1 Minutes Max Burpees
Rest 2 Minutes
1 Minute Max Deadlift (135/95)
Rest 2 Minutes
1 Minutes max Double Unders
Rest 2 Minutes

Performance

1 Minutes Max Burpees
Rest 2 Minutes
1 Minute Max Deadlift (95/65)
Rest 2 Minutes
1 Minutes max Single Unders
Rest 2 Minutes

Stimulus Points

All out efforts during the work intervals.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30-45 seconds wall sit
Even Minutes) 30-45 seconds active hang

Cool Down & Dismissal

Pigeon Pose Stretch
Calf Stretch

Friday, April 10th, 2026 - Bootcamp