Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up E (No Measure)
4 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: Push Jerk (5-5-3-1-1-1-1)
Every 2 minutes for 14 minutes (7 sets)
Push Jerk
Min 0: 5 reps @ 50% 1RM Push Jerk
Min 2: 5 reps @ 75%
Min 4: 3 reps @ 80%
Min 6: 1 rep @ 85%
Min 8: 1 rep @ 90%
Min 10: 1 rep @ 90%+
Min 12: 1 rep @ 90%+
Keep this movement to a Push Jerk – no splits allowed!
S2: Metcon (No Measure)
EMOM x 14 Minutes
Odd: 7 Shoulder to Overhead + 30 Double Unders
Even: 7 Box Jumps + 10 Calorie Assault Bike (10 Calorie Row)
You pick the weight and height for this WOD – scale as needed so you can finish each round within the time limit.
Today’s workout is not scored – instead try to focus on proper breathing and pacing, ie – finish each round with some time to rest. Go all out on the Assault Bike/Row.
LIFE
L1: Metcon (No Measure)
EMOM x 15 minutes (5 sets)
Upper Body + Core
Min 1: 10 Barbell Push Press (add weight as needed)
Min 2: 15 Med Ball Pullovers
Min 3: 20 Ring Rows
L2: Metcon (AMRAP – Reps)
For total reps:
60 seconds of Single/Double Unders
60 seconds of Dumbbell Push Press, 30/20
60 seconds of KB Swings, 20/12
60 seconds of Burpees
60 seconds of Rest (tally your score)
Repeat for 3 total rounds