Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
T2B OH warm up (No Measure)
3 Rounds
200m Run
10 Kip Swings
10 PVC Pass Throughs
10 OHS w/ PVC
:20 sec Box Shoulder Stretch
SPORT
S1: Banded Bench Press
Every 2 minutes for 18 minutes (6 sets):
Focus: Explosive lock out. Drive hard off the check and through the resistance of the band.
Set up anchored by DBs. Double an orange(f)/red(m) band around the bar.
Every 2 minutes for 18 minutes (6 sets):
Minute 0-6: Warm-Up/set up
Minute 6: 5 Reps @ < 50%
Minute 8: 5 Reps @ 50%
Minute 10: 5 Reps @ 60-70%
Minute 12: 5 Reps @ 60-70%
Minute 14: 3-5 Reps @ 60-70%
Minute 16: 3-5 Reps @ aprox 85-90% with NO bands
*% based off 1RM Bench Press
*Stay true and strict to this rep scheme.
S2: Metcon (AMRAP – Rounds and Reps)
2 Rounds
AMRAP 6 mins
5 HSPU
10 Burpee Box JUMP Overs
15 Deadlifts
30 Double Unders
3 min Rest
*you must touch the top of the box, and you MUST jump for RX, you may step up if you need to, but it is not performing the workout as written
**start the second AMRAP where you left off in the first one
*score is rounds plus reps
Rx+: 225/155, 30″/24, strict HSPU
Rx: 185/125, 24″/20
Sp: 155/105, 20″/16, DB Strict Press
LIFE
L1: The “Life” Triathlon (PRF) (Time)
The Triathlon
800m Run
50 Cals Assault
1000 Row
*Must begin with Run. Row and Assault Bike are interchangeable.
18 min Cap
L2: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Min
10 DB Strict Press 30/20
15 Jumping Pull Ups
60 Single Unders
:30 Plank Hold