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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up F (No Measure)

2 rounds

10 Calorie Assault Bike @ 80%

5 Push Press + 5 Push Jerk w/ Empty Barbell

5 Dive Bomber Push Ups

10 Ab Mat Sit Ups

SPORT

S1: Floor Press

Every 2 minutes for 15 minutes (5 sets):

Floor Press (3 RM)

Minute 0-5: Warm-Up

Minute 5: 10 Reps @ 50%

Minute 7: 8 Reps @ 60-70%

Minute 9: 6 Reps @ 70%-80%

Minute 11: 2 Reps @ 80% – 90%

Minute 13: 3 Rep Max

*% based off 1RM conventional Bench Press

*Stay true and strict to this rep scheme. There is a reason minute 11 is low rep. It is preparing you for minute 13 when you will need a little extra in the tank to push your 3RM. Move Fast.

S2: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

12 Sumo Deadlift High Pull 115/80

10 Sit-Ups

8 Box Jump 24″/20″

Rx+: 135/95, 30″/24″

Rx: As Written

Sp: Less than or equal to 95/65 & 20″/16

*Keep fingers on ground throughout sit-up.

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes (5 sets):

Min 1: 20 Box Step Ups

Min 2: 20 Hammer Curls 20/10 (Both arms work at same time)

Min 3: 20 Slam Balls 20/10

L2: Metcon (Time)

750m Row

Then Immeaditely into..

10 Rounds for Time:

8 KB Push Press 35/18 (4/arm)

5 Burpees

5 V-Up’s

6 DB Jumping Lunges 15/10

16 Minute Time Cap

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