Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up F (No Measure)
2 rounds
10 Calorie Assault Bike @ 80%
5 Push Press + 5 Push Jerk w/ Empty Barbell
5 Dive Bomber Push Ups
10 Ab Mat Sit Ups
SPORT
S1: Floor Press
Every 2 minutes for 15 minutes (5 sets):
Floor Press (3 RM)
Minute 0-5: Warm-Up
Minute 5: 10 Reps @ 50%
Minute 7: 8 Reps @ 60-70%
Minute 9: 6 Reps @ 70%-80%
Minute 11: 2 Reps @ 80% – 90%
Minute 13: 3 Rep Max
*% based off 1RM conventional 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 3RM. Move Fast.
S2: Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
12 Sumo Deadlift High Pull 115/80
10 Sit-Ups
8 Box Jump 24″/20″
Rx+: 135/95, 30″/24″
Rx: As Written
Sp: Less than or equal to 95/65 & 20″/16
*Keep fingers on ground throughout sit-up.
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 (Time)
750m Row
Then Immeaditely into..
10 Rounds for Time:
8 KB Push Press 35/18 (4/arm)
5 Burpees
5 V-Up’s
6 DB Jumping Lunges 15/10
16 Minute Time Cap