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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 empty barbell thruster

5 spiderman lunge per leg

5 nice and easy burpees

S1: Split Jerk (1+1+1)

Every 2 minutes for 15 minutes (7 sets):

Push Press + Push Jerk + Split Jerk

Focus: Consistent dip and drive. Stay stacked, and drive through your center of gravity (mid foot).

Minute 0-2: Warm-Up

Minute 2: 1+1+1 @ 65%

Minute 4: 1+1+1 @ 65%

Minute 6: 1+1+1 @ 65%

Minute 8: 1+1+1 @ 70%

Minute 10: 1+1+1 @ 70%+

Minute 12: 1+1+1 @ 70%+

Minute 14: 1+1+1 @ 75%+

*% based off 1RM Push Press. Percentages are light so form can be the focus.

S2: Sport – ropeclb,ass,ghd,updwn (Time)

3 rounds

5 rope climbs

30/25 cal assault

—-Then—-

50 GHD sit ups

50 updowns

RX+: as written

RX:2 rope climbs

SP: 30 ring rows

L1: L1-12min +6 min (Time)

12 min EMOM: (4 rounds)

min 1: 40 scissor kicks

min 2: 12 burpees

min 3: 1 min row 50 strokes per minute or higher

——At 12 min complete——

4 rounds

15 hip lift

20 bicycles

25 weighted jumping jax 5/2.5

6 week challenge: 8 burpees, 3 rounds on second part.

()

L2: Life – 18minAMRAP,row,mtncl,hiptap,hipout,kbs (AMRAP – Rounds and Reps)

18 min AMRAP

200m row

18 mountain climbers

12 hip taps

6 hip outs

15 KBS 26/18

aux: aux – banded march (No Measure)

3-5 min banded march

Wear 2 bands like suspenders + one band around feet. Then march with wide stance.