Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up (No Measure)
500 meter row, then:
3 rounds
10 empty barbell power clean
20 arm circles forward and backward
30 second Samson Stretch each leg
SPORT
S1: Clean Pull (7×1-1-1)
Every 2 minutes for 14 minutes (7 sets)
Clean Pull
Min 0: 1-1-1 reps @ 50% 1RM Clean
Min 2: 1-1-1 reps @ 75%
Min 4: 1-1-1 reps @ 85%
Min 6: 1-1-1 reps @ 100%
Min 8: 1-1-1 reps @ 110%
Min 10: 1-1-1 reps @ 120%
Min 12: 1-1-1 reps @ 130%
* 1-1-1 denotes doing each set as three ‘single’ reps – so drop the bar and reset between reps
S2: Metcon (Calories)
5 Rounds
2 Minute AMRAP
10 Toe To Bar
Max Calories on Rower
Rest 60 seconds, then
2 Minute AMRAP
3 Power Cleans
Max Calories on Rower
Rest 60 seconds, then repeat for 5 total rounds.
Score = total calories on rower
RX+: 225/155
RX: 185/125
SPRINT: 15 Knee Lifts + 125/85
Just for clarity – you’ll do 5 of each 2 minute AMRAPs, or 10 total.
LIFE
L1: Metcon (No Measure)
EMOM x 16 minutes (4 sets)
Min 1: 20 Kettlebell Deadlifts
Min 2: 30 Russian Twists w/ light Medball
Min 3: 20 Bent Over Row w/ 2 Kettlebells
Min 4: 15 V-Up w/ Light Medball between feet
L2: Metcon (AMRAP – Rounds and Reps)
30:00 Minute AMRAP
30 Calorie Assault Bike (or 20 Calorie Row)
30 Box Overs
30 Push Ups
30 Jumping Pull Ups
Score = rounds + reps