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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice (No Measure)

SPORT

S1: Floor Press

Every 2 minutes for 15 minutes (5 sets):

Floor Press (10 RM)

Minute 0-5: Warm-Up

Minute 5: 6-8 Reps @ 50%

Minute 7: 6-8 Reps @ 60-70%

Minute 9: 6-8 Reps @ 70%-80%

Minute 11: 3-5 Reps @ 80% – 90%

Minute 13: 10 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 10RM. Move Fast.

S2: Metcon (Time)

120 KB Swings for Time

*Every time you rest or the KB touches the ground you run a 400m.

RX+: 70/44

RX: 53/35

SP: 35/26

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes (5 sets):

Min 1: 12 Exploding Burpee (Jump High)

Min 2: 20 Weighted DB Cycle Jumps (Lunge w/Jump at top. Switch legs in air) 15/10

Min 3: 10 Reps Gluten Free ( 1 side raise, 1 back kick, 1 back high kick)

L2: Metcon (Time)

4 Rounds

12, 4 count bicycle crunches

16 single arm dumbbell thrusters 20/15

25 Air Squats

200m Run

*18 Min Time Cap

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