In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Warm-up

Lower Body/DU Skill (No Measure)

5 Min Row w/Openers (Sprint 10 Secs on the top of each Minute)

2 Rounds

20 Double Unders

10 Single Leg Deadlift w/Empty Barbell (5 Each Leg)

6 Alternating Plank & Reach

SPORT

S1: Bench Press

Swole CIty

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: 10 Reps @ < 50%
Minute 5: 10 Reps @ 50%

Minute 7: 10 Reps @ 60-70%

Minute 9: 10 RM

Minute 11: 10 Reps @ 5% less than 10 RM

Minute 13: 10 Reps @ 10% less than 10 RM

*% based off 1RM Bench Press

S2: Project Rise Beep Test (AMRAP – Rounds)

“Project Rise Beep Test”

EMOM for as long as possible, add 1 rep

per minute until failure.

3 Thrusters

3 KB Swings

3 Burpees

Rx+: 95/65, 70/53

Rx:75/55, 53,35

Sp: Empty Barbell, 35/26

*This is treated as a death by. You will add 1 rep per minute until failure. “EMOM/Death By” will begin at 3 reps.

** Score is highest round completed.

LIFE

L1: Metcon (No Measure)

EMOM x 15 Minutes (5 sets)

Min 1: 30 Banded Tricep Push Downs Men: Blue Band. Women: Red Band.

Min 2: 12 Hammer Curls (Both arms raise at the same time, do not alternate)

Min 3: 20/15 Cals on the Assault Bike or Rower

*https://www.youtube.com/watch?v=GCT3oiq5h7k

L2: Metcon (Time)

For Time:

500m Row

20 Goblet Squats 35/26

400m Run

20 KB Push Press 35/26 (10/Arm)

500m Row

20 Up Downs

400m Run

Mobility

M1: Metcon (No Measure)

3 Min Runners Lunge (1:30 Per Leg)

3 Min Pigeon Stretch (1:30 Per Leg)