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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up E (No Measure)

4 rounds

10 Calorie Assault Bike @ 80%

5 Push Press + 5 Push Jerk w/ Empty Barbell

5 Dive Bomber Push Ups

10 Ab Mat Sit Ups

SPORT

S1: Push Jerk (5-5-3-1-1-1-1)

Every 2 minutes for 14 minutes (7 sets)

Push Jerk

Min 0: 5 reps @ 50% 1RM Push Jerk

Min 2: 5 reps @ 75%

Min 4: 3 reps @ 80%

Min 6: 1 rep @ 85%

Min 8: 1 rep @ 90%

Min 10: 1 rep @ 90%+

Min 12: 1 rep @ 90%+

Keep this movement to a Push Jerk – no splits allowed!

S2: Metcon (No Measure)

EMOM x 14 Minutes

Odd: 7 Shoulder to Overhead + 30 Double Unders

Even: 7 Box Jumps + 10 Calorie Assault Bike (10 Calorie Row)

You pick the weight and height for this WOD – scale as needed so you can finish each round within the time limit.

Today’s workout is not scored – instead try to focus on proper breathing and pacing, ie – finish each round with some time to rest. Go all out on the Assault Bike/Row.

LIFE

L1: Metcon (No Measure)

EMOM x 15 minutes (5 sets)

Upper Body + Core

Min 1: 10 Barbell Push Press (add weight as needed)

Min 2: 15 Med Ball Pullovers

Min 3: 20 Ring Rows

L2: Metcon (AMRAP – Reps)

For total reps:

60 seconds of Single/Double Unders

60 seconds of Dumbbell Push Press, 30/20

60 seconds of KB Swings, 20/12

60 seconds of Burpees

60 seconds of Rest (tally your score)

Repeat for 3 total rounds