Workout of the Day

At Elevate Barbell Club our WOD blends HIIT with strength trainingfor efficient, balanced results. Short explosive intervals boost cardio and calorie burn; compound lifts and accessory work build muscle, movement quality, and functional power. Daily rotating programming—sprints, kettlebell complexes, metcons; then barbell variations, tempo work, loaded carries—keeps stimulus varied to avoid plateaus and ensure safe progress. Sessions offer scaled options, coaching cues, and recovery (mobility, breathing). Our supportive community keeps members motivated and accountable. Whether for fat loss, strength, or conditioning, our HIIT-plus-strength WODs deliver measurable progress in a professional, welcoming setting.

HIIT WOD

PARTNER WOD

Teams of 2

Time Cap: 20 Minutes (One partner works at a time)

Warm-up: 1/4 mile Run

FOR TIME

  1. 100 Med Ball Squats (20/14)

  2. 80 Cal Bike or Row

  3. 60 DB Deadlifts (50/35)

  4. 60 Box Step-Ups (24/20”)

  5. 40 Push-Ups (hands elevated OK)

  6. 200m Partner Carry (Switch as needed)

SCALED

*Med Ball: 14/10lb or Air Squats

*Bike/Row: 60 cals

*DB DL: 35/20lb

*Box: 20”/18”

*Push-Ups: Box or Wall

*Carry: DB Farmers Carry

Strength WOD

CORE Strength

Warm-up: 1/4 mile Run

Sit-ups x 10

Farmer’s Carry (35/25)

Leg Raises x 10

Dead Hangs x : 20 sec

Planks x :30 sec

Farmer’s Carry (35/25)

Superman’s x 10

Dead Hangs x :20 sec

Repeat 3 times