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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Lower Body/Trunk Stability (No Measure)

400m Run

3 Rounds

6 Push Up to T Rotation

10 Deep Lunge w/Elbow Drop

10 Alternating Plank & Reach (Right and Left, Arm and Leg)

SPORT

S1: Box Squat

Wide Stance Box Back Squat

Every 2 minutes for 18 minutes (6 sets):

Focus: Wide stance & completely unloading hips on box

Every 2 minutes for 18 minutes (6 sets):

Minute 0-6: Warm-Up/set up

Minute 6: 5 Reps @ 50%

Minute 8: 5 Reps @ 60%-65%

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%

*% based off 1RM Back Squat

S2: Metcon (Time)

For Time…

20 DB Lunges

20 Box Jumps

Rest :30 seconds

20 DB Lunges

20 Toes to Bar

Rest :30 seconds

20 DB Lunges

20 Burpees

Rest :30 seconds

20 DB Lunges

300m Row

Rx+: 70/50

Rx: 50/40

Sp: 40/30 + Toe to Bar Mod

*Lunges completed with two dumbbells by your side.

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes :

Min 1: 20 Reverse Slide Lunges (10/Leg)

Min 2: :30 Max Effort Row/Assault Bike

Min 3: Max Distance Plank Lid Drag

Reverse Slide Lunge Demo

https://www.youtube.com/watch?v=TR_9Lw48LY8

L2: Metcon (Time)

10 Single Arm Dumbbell Thrusters (total) 20/10lbs

10 Single Arm Dumbbell Hang Snatch(total) 20/10lbs

10 Cal Row

20 Single Arm Dumbbell Thrusters (total) 20/10lbs

20 Single Arm Dumbbell Hang Snatch 20/10lbs

20 Cal Row

30 Single Arm Dumbbell Thrusters (total) 20/10lbs

30 Single Arm Dumbbell Hang Snatch 20/10lbs

30 Cal Row

40 Single Arm Dumbbell Thrusters (total) 20/10lbs

40 Single Arm Dumbbell Hang Snatch 20/10lbs

40 Cal Row

*16 Min Time Cap