Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General B (No Measure)
750m row @ moderate pace, then:
3 rounds
7 empty barbell thruster
5 spiderman lunge per leg
5 nice and easy burpees
S1: Romanian Deadlift
Every 2 minutes for 15 minutes (6 sets):
Romanian Deadlift + Banded Hamstring Curl
Focus: Keeping a locked knee, not straight knee/leg.
Minute 0-5: Warm-Up/Technique
Minute 5: 5 RDL’s @ 50% of 1RM
Minute 6: 8 Banded Hamstring Curls
Minute 7: 5 RDL’s @ 60% of 1RM
Minute 8: 8 Banded Hamstring Curls
Minute 9: 5 RDL’s @ 65% of 1RM
Minute 10: 8 Banded Hamstring Curls
Minute 11: 5 RDL’s @ 70% of 1RM
Minute 12: 8 Banded Hamstring Curls
Minute 13: 5 RLD’s @ 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 (AMRAP – Reps)
7 Min AMRAP (Up Ladder of 3…)
3 Squat Cleans
3 Lateral Bar Over Burpees
6 Squat Cleans…
6 Lateral Bar Over Burpees
9 …
9 …
Rx+: 155/105
Rx: 135/95
Sp: Less than or equal to 115/80
Rest 3 Mins…
Surprise WOD Part B
S3: 1-Mile Run (Time)
Max Effort 1-Mile Run
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes (5 sets):
Min 1: Supine Hamstring Curl on Med Ball x 12 reps
Min 2: Ring Row x 15 reps
Min 3: Front Disc Raise x 20 reps
Hamstring Curl Demo: https://www.youtube.com/watch?v=KK-8h0vSPq8
L2: Metcon (AMRAP – Reps)
3 Rounds
1 Min Ground to Overhead w/Plate
1 Min Max Burpees
1 Min Max Double Unders
1 Min Max Sit-Ups
1 Min Mountain Climbers
RX+: 45/25
RX: 25/15
SP: 10/5
*Score is total reps