Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up E (No Measure)
10 minute AMRAP
15 Scap Push Ups
10 Toe Touch Squats
10 Seated Prisoner Rotations
Farmer Carry down and back with a moderate weight
SPORT
S1: Deadlift
Every 2 minutes for 15 minutes (6 sets):
Deadlift + Banded Hamstring Curl
Focus: Keeping a locked knee, not straight knee/leg.
Minute 0-5: Warm-Up/Technique
Minute 5: 5 Deadlifts @ 60% of 1RM
Minute 6: 8 Banded Hamstring Curls
Minute 7: 5 Deadlifts @ 60% of 1RM
Minute 8: 8 Banded Hamstring Curls
Minute 9: 5 Deadlifts @ 70% of 1RM
Minute 10: 8 Banded Hamstring Curls
Minute 11: 5 Deadlifts @ 70 of 1RM
Minute 12: 8 Banded Hamstring Curls
Minute 13: 5 Deadlifts@ 75% of 1RM
Minute 14: 8 Banded Hamstring Curls
*1RM is based off of conventional deadlift
Guys = Green Band
Girls = Red Band
Banded Hamstring Curl Demo
https://www.youtube.com/watch?v=75PmJ90-SaQ
S2: Metcon (Calories)
5 Rounds for Cal’s..
5 Ground 2 Overhead 155/105
:45 Max Cal’s on Rower or Assault Bike
Rx+: 185/125
Rx: As Written
Sp: Less than or Equal to 135/95
*Score is Total Calories. Use the clock on the rower.
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes (5 sets):
Min 1: 12 Cals on the Assault Bike
MIn 2: 40 Grasshoppers
Min 3: 20 Russian Twists
S2: Metcon (Time)
For Time
21-18-15-12
KB Swing 35/26
Air Squat
Elevated Push-Up