Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
(No Measure)
2 rounds
60 single unders
40 jumping jacks
20 squats
10 kipping swings to open up shoulders
SPORT
S1: Floor Press
Every 2 minutes for 15 minutes (5 sets):
Floor Press (5 RM)
Minute 0-5: Warm-Up
Minute 5: 3-5 Reps @ 50%
Minute 7: 3-5 Reps @ 60-70%
Minute 9: 3 Reps @ 70%-80%
Minute 11: 2 Reps @ 80% – 90%
Minute 13: 5 Rep Max
*% based off 1RM Bench Press
*Stay true and strict to this rep scheme. There is a reason minute 11 is low rep. It is preparing you for minute 13 when you will need a little extra in the tank to push your 5RM. Move Fast.
S2: Metcon (Time)
3 rounds
50 Double Unders
15 GHD Sit Ups
15 KB Swings
RX+: 70/53
RX: 53/35
SP: Double Taps, Ab Mat Sit Ups
LIFE
L1: Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
300 Meter Row
10 Push-Ups
20 Russian Twists w/ Med Ball
L2: Metcon (Time)
5 rounds
100 Single Unders
30 Ab Mat Sit Ups
10 Ring Rows w/ 5 second hold at top
*20 Min Time Cap