Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
General Warm Up (No Measure)
750m row @ moderate pace, then:
3 rounds
7 empty barbell thruster
5 spiderman lunge per leg
5 nice and easy burpees
S1: Split Jerk (1+1+1)
Every 2 minutes for 15 minutes (7 sets):
Push Press + Push Jerk + Split Jerk
Focus: Consistent dip and drive. Stay stacked, and drive through your center of gravity (mid foot).
Minute 0-2: Warm-Up
Minute 2: 1+1+1 @ 65%
Minute 4: 1+1+1 @ 65%
Minute 6: 1+1+1 @ 65%
Minute 8: 1+1+1 @ 70%
Minute 10: 1+1+1 @ 70%+
Minute 12: 1+1+1 @ 70%+
Minute 14: 1+1+1 @ 75%+
*% based off 1RM Push Press. Percentages are light so form can be the focus.
S2: Sport – ropeclb,ass,ghd,updwn (Time)
3 rounds
5 rope climbs
30/25 cal assault
—-Then—-
50 GHD sit ups
50 updowns
RX+: as written
RX:2 rope climbs
SP: 30 ring rows
L1: L1-12min +6 min (Time)
12 min EMOM: (4 rounds)
min 1: 40 scissor kicks
min 2: 12 burpees
min 3: 1 min row 50 strokes per minute or higher
——At 12 min complete——
4 rounds
15 hip lift
20 bicycles
25 weighted jumping jax 5/2.5
6 week challenge: 8 burpees, 3 rounds on second part.
()
L2: Life – 18minAMRAP,row,mtncl,hiptap,hipout,kbs (AMRAP – Rounds and Reps)
18 min AMRAP
200m row
18 mountain climbers
12 hip taps
6 hip outs
15 KBS 26/18
aux: aux – banded march (No Measure)
3-5 min banded march
Wear 2 bands like suspenders + one band around feet. Then march with wide stance.