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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General B (No Measure)

750m row @ moderate pace, then:

3 rounds

7 empty barbell thruster

5 spiderman lunge per leg

5 nice and easy burpees

S1: Romanian Deadlift

Every 2 minutes for 15 minutes (6 sets):

Romanian Deadlift + Banded Hamstring Curl

Focus: Keeping a locked knee, not straight knee/leg.

Minute 0-5: Warm-Up/Technique

Minute 5: 5 RDL’s @ 50% of 1RM

Minute 6: 8 Banded Hamstring Curls

Minute 7: 5 RDL’s @ 60% of 1RM

Minute 8: 8 Banded Hamstring Curls

Minute 9: 5 RDL’s @ 65% of 1RM

Minute 10: 8 Banded Hamstring Curls

Minute 11: 5 RDL’s @ 70% of 1RM

Minute 12: 8 Banded Hamstring Curls

Minute 13: 5 RLD’s @ 75% of 1RM

Minute 14: 8 Banded Hamstring Curls

*1RM is based off of conventional deadlift

Guys = Green Band

Girls = Red Band

Banded Hamstring Curl Demo

https://www.youtube.com/watch?v=75PmJ90-SaQ

S2: Metcon (AMRAP – Reps)

7 Min AMRAP (Up Ladder of 3…)

3 Squat Cleans

3 Lateral Bar Over Burpees

6 Squat Cleans…

6 Lateral Bar Over Burpees

9 …

9 …

Rx+: 155/105

Rx: 135/95

Sp: Less than or equal to 115/80

Rest 3 Mins…

Surprise WOD Part B

S3: 1-Mile Run (Time)

Max Effort 1-Mile Run

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes (5 sets):

Min 1: Supine Hamstring Curl on Med Ball x 12 reps

Min 2: Ring Row x 15 reps

Min 3: Front Disc Raise x 20 reps

Hamstring Curl Demo: https://www.youtube.com/watch?v=KK-8h0vSPq8

L2: Metcon (AMRAP – Reps)

3 Rounds

1 Min Ground to Overhead w/Plate

1 Min Max Burpees

1 Min Max Double Unders

1 Min Max Sit-Ups

1 Min Mountain Climbers

RX+: 45/25

RX: 25/15

SP: 10/5

*Score is total reps