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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Upper Body/Core Stability (No Measure)

2 Min Row

Then..

3 Rounds

10 Face Pulls Red/Orange

5 Scap Pull Ups

:45 Plank (Alternating Elevation of Right & left leg and arm)

SPORT

S1: Back Squat

Every 2 minutes for 15 minutes (5 sets):

Back Squat + L-Sit

Focus: Fast speed out of bottom of squat.

Minute 0-4: Warm Up

Minute 4: 5 Back Squat @ 70%

Minute 6: 5 Back Squat @ 70%

Minute 8: 3 Back Squat @ 80

Minute 10: 3 Back Squat @ 80

Minute 12: 1 Back Squat @ 90%

Minute 14: 1 Back Squat @ 90%

In Between Sets accumulate :30 L-Sit on Parallettes.

S2: Metcon (Time)

10,9,8,7…. (Down Ladder 10 – 1)

Thrusters

KB Swings

*200 M run after each set.

Rx+: 95/65, 53/35

Rx: 75/55, 35/26

Sp: Empty Barbell, 26/18

*Coaches note: Weights are light for a reason. Speed is priority in this workout. If the thruster weight seems heavy to you… modify down. Move fast.

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes :

Min 1: :30 Dumbbell Punches 10/5

Min 2: 25 Hugging Squats w/Med Ball 20/14

Min 3: :40 Second Max Cal Row

L2: Metcon (Time)

5 rounds for time:

400 meter run

30 Kettlebell Deadlifts, 35/26

20 Elevated Push-Ups

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