Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up C (No Measure)
8 minute AMRAP
25 Double Unders or Double Taps
6 Spider Man Lunge (total)
6 Push Up + T Rotation
10 Superman Reach + Pull
5 Nice and Easy Burpee
SPORT
S1: Back Squat
Every 2 minutes for 15 minutes (5 sets):
Back Squat (Heavy 5)
Minute 0-2: Warm-Up
Minute 2: 10 Reps @ 50%
Minute 4: 5 Reps @ 60-70%
Minute 6: 5 Reps @ 60%-70%
Minute 8: 4 Reps @ 75% – 80%
Minute 10: 3 Reps @ 80%-90%
Minute 12: 2 Reps @ 85%-90%
Minute 14: Find a heavy 5
* This is not a 5RM this is a daily representation of how heavy you would back squat on any given day, at any given time, in or out of a cycle.
S2: King Kong (Time)
“King Kong”
3 rounds for time:
1 Deadlift
2 Ring Muscle Ups
3 Squat Cleans
4 Handstand Push-ups
RX++: 455/315, 250/155
Rx+: 365/250, 225/115
Rx: 315/215, 185/105
Sp: Less than or equal to 255/170, 155/105 and modified gymnastics.
*Coaches note – If you do not have the gymnastics for this workout. Ask your coach whats best to modify. Write in notes exact modifications. Any Gymnastic modification is automatically in the sprint category.
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes (5 sets):
Min 1: 20 Box Step Ups
MIn 2: 20 Hammer Curls 20/10 (Both arms work at same time)
Min 3: 20 Slam Balls 20/10
L2: Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
15 Deadlifts, 95/65
30 Dumbbell Snatches, 40/20
300 Meter Row