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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: Paused Front Squat

Every 2 minutes for 16 minutes (6 sets):

Paused Front Squat

Minute 0-5: Warm-Up/Technique

Minute 5: 3 Front w/5 Second Pause @ 60% of 1RM

Minute 7:3 Front w/5 Second Pause @ 60% of 1RM

Minute 9: 3 Front Squat w/3 Second Pause @ 70% of 1RM

Minute 11: 3 Front Squat w/3 Second Pause @ 70 of 1RM

Minute 13: 3 Front Squat w/2 Second Pause @ 75% of 1RM

Minute 15: 3 Front Squat w/2 Second Pause @ 75% of 1RM

S2: Metcon (Time)

3 Rounds:

500 Meter Row or 40 Cal Assault Bike

12 Burpees

21 Box Jumps

Rx+: 30″/24″

Rx: 24″/20″

Sp: 20″/16″

LIFE

L1: Metcon (No Measure)

Every Minute for 15 Minutes :

Min 1: :45 Max Effort Row

Min 2: :45 Max Effort Sit-Up w/Wall Throw (Sit up and throw med ball against wall or pass with partners)

Min 3: :45 Max Effort KB Swings

L2: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

20 DB Push Press 20/10

20 Jumping Lunges

40 DB Delt raises 10/5

:45 Plank

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