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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Deadlift/Squat General (#1) (No Measure)

15 Cals Assault Bike & Row

Then…

6 Min AMRAP

5 Burpees

5 Jumping Squats

5 Back Extensions (GHD)/Superman

10 Alternating Dead Bugs

SPORT

S1: Sumo Deadlift

Every 2 minutes for 15 minutes (6 sets):

Sumo Deadlift (3RM)

Focus: Keeping Chest high driving the power of the Sumo Deadlift through the Glutes.

Minute 0-4: Warm-Up

Minute 4: 5 Reps @ 60% – 70%

Minute 6: 5 Reps @ 70% – 75%

Minute 8: 3 Reps @ 75% – 80%

Minute 10: 2 Reps @ 80% – 85%

Minute 12: 1 Reps @ 85% – 90%

Minute 13: 3 RM

* % based of 1 RM Conventional Deadlift

S2: Metcon (AMRAP – Reps)

2 Rounds:

1 Min Max Goblet Squats (Use DB)

:30 Rest

1 Min Max Row for Max Cals

:30 Rest

1 Min Max Double Unders

:30 Rest

1 Min Max DB Snatch

:30 Rest

Rx+: 70/50

Rx: 50/40

Sp: 40/20

LIFE

L1: Metcon (Calories)

15 Min Row for Cal’s

Every 1:30 min complete:

5 Air Squats

10 Sit Ups (Fingers on ground)

15 Stick Jumps (Parallette)

1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30, 15:00

L2: Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

10 V-Ups

20 Russian KB Swing 53/35

30 Back Squats w/Empty Barbell

50 Single Unders

CORE

C1: Metcon (No Measure)

For Completion:

20 Dragon Flags

https://www.youtube.com/watch?v=1FO8C_RugzQ

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