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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

short basic (No Measure)

500 row

2 rounds

10 pole squats

10 shoulder circles each way

10 jumping lunges

SPORT

S1: Sumo Deadlift (3RM)

20 min EMOM 3RM Sumo Deadlift

Focus: Lean back on set up to create tension

Min 0-6 Warm up technique

Min 6: 8 reps at 40%

Min 8: 5 reps at 50%

Min 10: 5 reps 60%

Min 12: 5 reps 70%

MIn 14: 3 reps 70%+

MIn 16: 3 reps 70%+

MIn 18: 3 reps 70%+

*between sets do 8 single leg hip thrusts (laying on back with one foot plante drive hips to full extension)

% is based on conventional deadlift

S2: Baseline (Time)

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups
Rest 2 minutes

3 min to establish a max unbroken

4 Cleans

3 Front squats

2 Jerks

Use S3 for scoring this section

S3: Baseline + max complex (Weight)

Rest 2 minutes

3 min to establish a max unbroken

4 Cleans

3 Front squats

2 Jerks

Score 1 = time on first wod

Score 2 = weight lifted

LIFE

L1: Metcon (No Measure)

18 min EMOM (6 rounds)

1 Min: 8 cal row

2 Min: 8 med ball sit ups (touch over head touch in front of feet)

3 Min: 8 Renegade rows (1 each arm = 1)

After you have finished 1 round add 2 reps to each movement. You will end at 18. If you cannot finish in the min cap then stay at the rep count for that movement.

https://www.youtube.com/watch?v=YHN0SGa-68Q

L2: Life baseline (Time)

Life Baseline

For time

100 Air Squats

100 Sit Ups

50 Push Ups

50 ring rows

75/50 cal assault bike (You can choose to do pieces of the assault bike at any point in the workout.)

Aux WOD

aux: Metcon (No Measure)

3x20m Banded side steps

2-4 min banded shoulder stretch for ext rotation.

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