WODs | Raise the Bar Fitness

Bootcamp

Wednesday, August 20th, 2025 - Bootcamp

General Warm-Up

Repeat for 5 Minutes
50 Jumping Jacks
12 Empty Bar or PVC Muscle Cleans
12 Empty Bar or PVC Front Squats

WOD

Workout Format

15 Min AMRAP
COMPETITVE
400m Run
20 Hang Power Cleans (75/55)
10 Wall Balls (20/14)

Performance

300m Run
20 Hang Power Cleans (45/35)
10 Wall Balls (14/10)

Lifestyle

200m Run
20 Hang Power Cleans
10 Air Squats

Bent Over Barbell Row

Every 3 minutes on the minute
5-5-5 (heavy)
Kipping Pull Up / Strict Pull Up / Banded Pull Up / Ring Row
5 reps Every 30 seconds x 5 sets x 2 rounds / rest 2 minutes between rounds

Notes

Cool Down & Dismissal
100m Walk
Quad Stretch x 60 seconds per side
Cross Body Shoulder Stretch x 60 seconds per side
Calf Stretch x 60 seconds per side