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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

T2B OH warm up (No Measure)

3 Rounds

200m Run

10 Kip Swings

10 PVC Pass Throughs

10 OHS w/ PVC

:20 sec Box Shoulder Stretch

SPORT

S1: Banded Bench Press

Every 2 minutes for 18 minutes (6 sets):

Focus: Explosive lock out. Drive hard off the check and through the resistance of the band.

Set up anchored by DBs. Double an orange(f)/red(m) band around the bar.

Every 2 minutes for 18 minutes (6 sets):

Minute 0-6: Warm-Up/set up

Minute 6: 5 Reps @ < 50%
Minute 8: 5 Reps @ 50%

Minute 10: 5 Reps @ 60-70%

Minute 12: 5 Reps @ 60-70%

Minute 14: 3-5 Reps @ 60-70%

Minute 16: 3-5 Reps @ aprox 85-90% with NO bands

*% based off 1RM Bench Press

*Stay true and strict to this rep scheme.

S2: Metcon (AMRAP – Rounds and Reps)

2 Rounds

AMRAP 6 mins

5 HSPU

10 Burpee Box JUMP Overs

15 Deadlifts

30 Double Unders

3 min Rest

*you must touch the top of the box, and you MUST jump for RX, you may step up if you need to, but it is not performing the workout as written

**start the second AMRAP where you left off in the first one

*score is rounds plus reps

Rx+: 225/155, 30″/24, strict HSPU

Rx: 185/125, 24″/20

Sp: 155/105, 20″/16, DB Strict Press

LIFE

L1: The “Life” Triathlon (PRF) (Time)

The Triathlon

800m Run

50 Cals Assault

1000 Row

*Must begin with Run. Row and Assault Bike are interchangeable.
18 min Cap

L2: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Min

10 DB Strict Press 30/20

15 Jumping Pull Ups

60 Single Unders

:30 Plank Hold

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