In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1: S1-Technique Tuesday Pull ups (No Measure)

16 min EMOM

Min 0-4 hollow positions on and off the bar

Min 4-8: TTB work

Min 8-12: pull up

Min 12-16: complex, muscle ups, butterfly etc

MORE SEASONED ATHLETES

0-6 min practice various TTB, Pull up, butterfly, MU

4 rounds (every min)

3 TTB + 1 C2b

—-then—

4 rounds

TTB+ c2b x 3

—-then—

2 rounds

TTB + pull up + MU

S2: Sport – dl,thrust,row (Time)

3 rounds

200/150m row

5 deadlifts 185/115

10 Single arm KB thruster 44/26

*Double your reps each round (200, 400, 800 etc)

RX+: 255/155, 53/35

RX: as written

SP: 135/75, 35/18

L1: L1 – 16min Row,Shoulder touch,Glute bridge,stepup (No Measure)

16 min EMOM

Min 1: 10/7 backwards pedal leg only assault bike

Min 2: 60 Plank Shoulder Touches

Min 3: 20 Glute Bridges (3 sec hold at top)

Min 4: 30 box step ups 20/16″

JUST MOVE:1/2 reps

L2: Life – row,wb,vup,clock (Time)

4 rounds

400 run or row

50 no squat WB’s 10/4-6lbs

50 single arm/leg V ups

30 lunges (hands on side)

JUST MOVE: half reps

22 min cap

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

Skip to toolbar