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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: Romanian Deadlift

Every 2 minutes for 15 minutes (6 sets):

Romanian Deadlift + Banded Hamstring Curl

Focus: Keeping a locked knee, not straight knee/leg.

Minute 0-5: Warm-Up/Technique

Minute 5: 5 RDL’s @ 40% of 1RM

Minute 6: 8 Banded Hamstring Curls

Minute 7: 5 RDL’s @ 50% of 1RM

Minute 8: 8 Banded Hamstring Curls

Minute 9: 5 RDL’s @ 55% of 1RM

Minute 10: 8 Banded Hamstring Curls

Minute 11: 5 RDL’s @ 60% of 1RM

Minute 12: 8 Banded Hamstring Curls

Minute 13: 5 RLD’s @ 65% of 1RM

Minute 14: 8 Banded Hamstring Curls

*1RM is based off of conventional deadlift

Guys = Green Band

Girls = Red Band

Romanian Deadlift Demo

https://youtu.be/GZAKFRNtxLY

Banded Hamstring Curl Demo

https://www.youtube.com/watch?v=75PmJ90-SaQ

S2: Metcon (AMRAP – Reps)

12 Min EMOM

Min 1: :45 Second Max Burpee

Min 2: :45 Max KB Swing

Min 3: :45 Max Ring Dips

Rx+: 70/53 – Ring Dips

Rx: 53/35 – Ring Dips

Sp: 35/26 – Push Ups

*Score is total reps

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes:

Min 1: 12 Weighted Step Up (BB in Front Rack)

Min 2: 12 Barbell Shoulder Press

Min 3: 10 Barbell Rollout

** Use same bar for step up, shoulder press and rollouts

L2: Metcon (Time)

4 Rounds

12, 4 count bicycle crunches

16 single arm dumbbell thrusters 20/15

25 Air Squats

200m Run

*18 Min Time Cap

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