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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Lower Body/Trunk Stability (No Measure)

400m Run

3 Rounds

6 Push Up to T Rotation

10 Deep Lunge w/Elbow Drop

10 Alternating Plank & Reach (Right and Left, Arm and Leg)

SPORT

S1: Dead Stop Deadlifts

Completely unloading barbell and bringing it to a complete stop on the ground
Every 2 minutes for 15 minutes (6 sets):

Dead Stop Clustered Deadlift (5RM)

Focus: All reps are singles. Bar must come to a complete stop on the ground. Set up each rep with perfect form.

Minute 0-4: Warm-Up

Minute 4: 5 Reps @ 60% – 70%

Minute 6: 5 Reps @ 70% – 75%

Minute 8: 3 Reps @ 75% – 80%

Minute 10: 2 Reps @ 80% – 85%

Minute 12: 2 Reps @ 85% – 90%

Minute 14: 5 Rep Max

* % based of 1 RM Conventional Deadlift

S2: Metcon (Time)

For Time:

30 Calorie Row

30 Barbell Facing Burpees

30 Hang Power Cleans, 135/95

Rx+: 155/105

Rx: As Written

Sp: Less than or equal to 115/80

LIFE

L1: Metcon (No Measure)

EMOM x 15 Minutes (5 sets)

Min 1: 15 Goblet Squats

Min 2: 15 Step Ups w/ KB in Goblet Hold

Min 3: 25 Plank to Knee tuck on Lid

*Plank w/ feet on Lid. Tuck Knees to Chest

L2: Metcon (Time)

40-30-20-10 reps of each:

Lunges (Total)

KB Bottoms Up Press 18/10

Box Jump Overs

*18 Min Time Cap