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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – snatch + general (No Measure)

400 run

2 rounds

5 PVC push press w/2sec pause at top


10 PVC pass throughs

10 Lunge + twist

S1: S1 – squat clean (Weight)

16 min EMOM Squat Clean + Front Squat

Focus: Catching with arms up and bar back on shoulders so squat can be easier.

Min 0-4 Technique

Min 4: 3+5

Min 6: 2 +5

Min 8: 1+5

Min 10: 1+5

Min 12: 1+5

Min 14: 1+5

Work up to a max

S2: Sport-100cal row (Time)

100 cal row for time

Every time you take a pull on the rower you have to do 1 rep of the following movements to earn that one pull. Time stops when you reach the 100 calories and have completed all the reps need to accomplish your 100 calories. You can choose which of the below movements you would like to do.

Example: I hate burpees so I choose only to do KBS and WB. I do 10 of each. I then can get on the rower and do 20 pulls. I repeat whatever rep scheme until 100 cal are rowed. 75 cal in I decide I hate KBS and WB too. I succumb to doing burpees to finish it out.


Kettlebell Swing 53/35

Wallball 20/14

RX+: 70/53 30/20

RX: as written

SP: 35/18lbs 14/10

6 Wk: 50 cal row + 50 Wallball 10/6 + 50 russian kettlebell swings 26/10-5 + 25 burpees

L1: L1 – 16 min EMOM side plank single leg (No Measure)

16 min EMOM

1 Min: :25/:25 Side Plank each side

2 Min: 50 single leg no squat wb 14/10lbs

3 Min: 30 plate wood choppers 25/15lbs

4 Min: 40 stick jumps over ll

RX: as written

SP: 15/10lbs 10/4lbs

JUST MOVE: half reps

L2: Life 19 min AMRAP 20’s (AMRAP – Rounds and Reps)

19 Min AMRAP

20 leg ext (Lie on back and pull knees to chest then extend them)

20 lateral box step overs 20/16″

25 ball ground to overhead 20/14lbs

250m row

Rx: as written

Sp: 14/10lbs

JUST MOVE: every 3 min rest 1 minute

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

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