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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: S1 – Assault bike med ball (AMRAP – Reps)

12 min EMOM

Every 3 minutes sprint 20/10 calories on Assault bike (stagger if needed)

Immediately following hug a med ball (must bear hug and must be touching chin) 20/14lbs

Sport – pull up,row farmer walk (Time)

50 pull ups

30/25 cal row

—-Rest 4 minutes—

400m farmers carry 40/30lbs

(every time you break you must complete

your 400m run then go back to where you left the DB’s)


If DB’s are dropped you will owe an 800m run at the end of the workout.

RX+: 12 muscle ups, 50/40lbs

RX: as written

SP: 30 banded pull ups + 20 kips, 30/20lbs

6 week challenge: 40 ring rows, 20/15lbs

20 min cap

L1: L1-16 min side lunge,footfireburp,wallplank,gobletkneelift (No Measure)

16 min EMOM (4 rounds)

1 min: 26 total sliding side lunge (bending leg slides)

2 min: 6 Footfire burpees :8 fast feet then burpee

3 min: :60 plank (hands on wall feet on ground. Find a challenging angle)

4 min: 26 DB Front box squat 30/15lbs + single leg lift (pull knee to chest after squat)

RX:as wirtten

SP: 20/10lbs

6 week: SP weight

Life -Grannnierace” (Fran, Grace, Annie) (Time)

10 DB clean and Jerk 30/20lbs

21 PVC thrusters

21 jumping pull ups

10 DB Clean and Jerks

15 PVC thrusters

15 jumping pull ups

10 Clean and Jerks

9 PVC Thrusters

9 Jumping pull ups



Stick jumps or steps (over paralettes)

sit ups

RX: as written

SP: 20/10lbs

6 Week Challenge: 20 min cap. 20/10-5lbs

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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