Rose City Barbell – Group Training


“Onesies” shows up once or twice a year. We regularly build to “heavy” sets, but now is the time to push the envelope. This workout gives athletes to opportunity to set a new PR and/or establish new benchmarks for themselves. Today is all about energy. Blast music, celebrate new records, and have fun. The format is a little different than a typical day. We’ll open up with the WOD Brief and a big group warmup, making sure that athletes feel prepared to tackle to work in front of them.

Back Squat (1 RM)

Bench Press (1 RM)

Deadlift (1 RM)


Pull-ups (ME Strict)

Handstand Push-ups (ME Strict)

Muscle-ups (ME)

Bar Muscle-ups (ME)


1 Min Bike Test (Calories)

1 Min Max Cals Assault Bike

500m Row (Time)

Max Effort 500m Row