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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Shoulder and Scap Stability (No Measure)

1 Min Assault Bike + 1 Minute Row + 200m Run

2 Rounds

10 Banded Pull Aparts

20 PVC Pipe Pass Throughs

10 KB Swings

SPORT

S1: Pull-ups

Every 2 minutes for 15 minutes (6 sets):

Push + Pull Combo

Minute 0-2: Warm Up

Minute 2: 3 Strict Pull Ups + 5 Push Ups

Minute 4: 3 Strict Pull Ups + 5 Push Ups

Minute 6: 5 Strict Pull Ups + 7 Push Ups

Minute 8: 5 Strict Pull Ups + 7 Push Ups

Minute 10: 5 Strict Pull Ups + 7 Push Ups

Minute 13: AMRAP Strict Pull Ups + AMRAP Push Ups

RX+: As Written

RX: Negative Pull-Ups & (Minute 13 = 7 reps of each)

Sp: Ring Rows

Coaches Note: Score is PULL-UPS.

S2: Metcon (Time)

Mini “Hulk Hogan”

Every 2 minutes for 14 mins:

3 Muscle ups

5 Power Cleans,

7 Burpees

*Score is the time of your slowest round.

*Rest the remaining time you have in the round. Treat this as a sprint style EMOM.

** Bar or Ring Muscle Ups are allowed. Make a note in the comment section of your score of which one you did.

Rx+ 185/135, As Written

Rx: 135/95, 5 C2B

Sp: 95/65, 7 Pull-Ups

LIFE

L1: Metcon (No Measure)

Tabata

Sit Ups

No Squat Wall Balls

KB Deadlift

DB Push Press

*No Rest in between these movements. Work straight through to minute 16.

L2: Metcon (Time)

2 rounds

800 Meter Row

14 Push Ups

28 Goblet Squats 35/26

*15 Minute time cap

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