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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up (No Measure)

500 meter row, then:

3 rounds

10 empty barbell power clean

20 arm circles forward and backward

30 second Samson Stretch each leg

SPORT

S1: Clean Pull (7×1-1-1)

Every 2 minutes for 14 minutes (7 sets)

Clean Pull

Min 0: 1-1-1 reps @ 50% 1RM Clean

Min 2: 1-1-1 reps @ 75%

Min 4: 1-1-1 reps @ 85%

Min 6: 1-1-1 reps @ 100%

Min 8: 1-1-1 reps @ 110%

Min 10: 1-1-1 reps @ 120%

Min 12: 1-1-1 reps @ 130%

* 1-1-1 denotes doing each set as three ‘single’ reps – so drop the bar and reset between reps

S2: Metcon (Calories)

5 Rounds

2 Minute AMRAP

10 Toe To Bar

Max Calories on Rower

Rest 60 seconds, then

2 Minute AMRAP

3 Power Cleans

Max Calories on Rower

Rest 60 seconds, then repeat for 5 total rounds.

Score = total calories on rower

RX+: 225/155

RX: 185/125

SPRINT: 15 Knee Lifts + 125/85

Just for clarity – you’ll do 5 of each 2 minute AMRAPs, or 10 total.

LIFE

L1: Metcon (No Measure)

EMOM x 16 minutes (4 sets)

Min 1: 20 Kettlebell Deadlifts

Min 2: 30 Russian Twists w/ light Medball

Min 3: 20 Bent Over Row w/ 2 Kettlebells

Min 4: 15 V-Up w/ Light Medball between feet

L2: Metcon (AMRAP – Rounds and Reps)

30:00 Minute AMRAP

30 Calorie Assault Bike (or 20 Calorie Row)

30 Box Overs

30 Push Ups

30 Jumping Pull Ups

Score = rounds + reps

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