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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)

10 minute AMRAP

15 Scap Push Ups

10 Toe Touch Squats

10 Seated Prisoner Rotations

Farmer Carry down and back with a moderate weight

SPORT

S1: Deadlift

Every 2 minutes for 15 minutes (6 sets):

Deadlift + Banded Hamstring Curl

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

Minute 0-5: Warm-Up/Technique

Minute 5: 5 Deadlifts @ 60% of 1RM

Minute 6: 8 Banded Hamstring Curls

Minute 7: 5 Deadlifts @ 60% of 1RM

Minute 8: 8 Banded Hamstring Curls

Minute 9: 5 Deadlifts @ 70% of 1RM

Minute 10: 8 Banded Hamstring Curls

Minute 11: 5 Deadlifts @ 70 of 1RM

Minute 12: 8 Banded Hamstring Curls

Minute 13: 5 Deadlifts@ 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 (Calories)

5 Rounds for Cal’s..

5 Ground 2 Overhead 155/105

:45 Max Cal’s on Rower or Assault Bike

Rx+: 185/125

Rx: As Written

Sp: Less than or Equal to 135/95

*Score is Total Calories. Use the clock on the rower.

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes (5 sets):

Min 1: 12 Cals on the Assault Bike

MIn 2: 40 Grasshoppers

Min 3: 20 Russian Twists

S2: Metcon (Time)

For Time

21-18-15-12

KB Swing 35/26

Air Squat

Elevated Push-Up