Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
short basic (No Measure)
500 row
2 rounds
10 pole squats
10 shoulder circles each way
10 jumping lunges
SPORT
S1: Sumo Deadlift (3RM)
20 min EMOM 3RM Sumo Deadlift
Focus: Lean back on set up to create tension
Min 0-6 Warm up technique
Min 6: 8 reps at 40%
Min 8: 5 reps at 50%
Min 10: 5 reps 60%
Min 12: 5 reps 70%
MIn 14: 3 reps 70%+
MIn 16: 3 reps 70%+
MIn 18: 3 reps 70%+
*between sets do 8 single leg hip thrusts (laying on back with one foot plante drive hips to full extension)
% is based on conventional deadlift
S2: Baseline (Time)
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Rest 2 minutes
3 min to establish a max unbroken
4 Cleans
3 Front squats
2 Jerks
Use S3 for scoring this section
S3: Baseline + max complex (Weight)
Rest 2 minutes
3 min to establish a max unbroken
4 Cleans
3 Front squats
2 Jerks
Score 1 = time on first wod
Score 2 = weight lifted
LIFE
L1: Metcon (No Measure)
18 min EMOM (6 rounds)
1 Min: 8 cal row
2 Min: 8 med ball sit ups (touch over head touch in front of feet)
3 Min: 8 Renegade rows (1 each arm = 1)
After you have finished 1 round add 2 reps to each movement. You will end at 18. If you cannot finish in the min cap then stay at the rep count for that movement.
https://www.youtube.com/watch?v=YHN0SGa-68Q
L2: Life baseline (Time)
Life Baseline
For time
100 Air Squats
100 Sit Ups
50 Push Ups
50 ring rows
75/50 cal assault bike (You can choose to do pieces of the assault bike at any point in the workout.)
Aux WOD
aux: Metcon (No Measure)
3x20m Banded side steps
2-4 min banded shoulder stretch for ext rotation.