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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Upper Scap Sability/Core (No Measure)

800m Run

2 Rounds

10 Face Pulls Red/Orange

10 Hollow Rocks

10 Superman Reach and Pull

SPORT

S1: Bench Press (10 RM )

Every 2 minutes for 15 minutes (6 sets):

Bench Press (10 RM)

Every 2 minutes for 15 minutes (5 sets):

Minute 0-3: Warm-Up

Minute 3: 6-8 Reps @ < 50%
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 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: 12 Min EMOM (Row,DU,PP) (AMRAP – Reps)

12 Min EMOM (4 Rounds)

1 Min: :45 Max Calorie Row

2 Min: :45 Double Under

3 Min: :45 Push Press

Rx+ :135/95

Rx: 95/65

Sp: 75/55

*Score is Total Reps + Calories.

LIFE

L1: Metcon (No Measure)

:40 Work/:20 Rest

Flutter Kicks

Sit Ups

Wall Sit

Up Downs

Goblet Squats

*You will stay at 1 Station for 3 Minutes and then switch to the next. You will move on Minutes 3, 6, 9, & 12.

L2: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

400m Run

20 Air Squats

10 KB Swings 35/26

CORE

C1: L-Sit (3 x Max Time )

3 x max Hanging L-Sit

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