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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

10 Runners Lunge + Pigeon Stretch (5ea leg)

S1: S1 – Full body day #1 (Weight)

14 min EMOM

Min 0-2: warm up

4 rounds

Min 1: 15 DB Front Box Squat

Min 2: 15 upright right row (medium weight)

Min 3: 10-15 push press same weight

S2: Sport – deadlift run light than heavy (Time)

2 rounds

5 deadlift 225/135

400m run


2 rounds

30 deadlifts 135/85

200m run

RX+:315/205, 155/105

RX: as written

SP: 135/85, 75/45

6 Week Challenge: 95/65, empty bar

L1: L1 – 16 min medball (No Measure)

16 min EMOM

Min 1: 8/6 leg only assault bike holding med ball at chest

Min 2: 20 Med ball sit ups (touch ball in front) 14/10lbs

Min 3: 20 donkey kicks

Min 4: 20 DB curtsy lunges 10/5lbs

RX: as written

SP: 10/4

6 Week Challenge

16 min EMOM

Min 1: 8/6 leg only assault bike holding med ball at chest

Min 2: 15 sit ups

Min 3: 20 donkey kicks

Min 4: 20 curtsy lunges

AUX: AUX-glute + hamstring stretch (No Measure)

3x20m banded side step

3 min partner hamstring stretch. Have partner help you push your leg toward your face.

L2: Life – 5 rounds run, hold,mtclim (Time)

5 rounds

400m run or 500 row

:30 DB delt hold 10/5lbs

25 air squats

40 bicycle crunches

RX: as written

SP: 10/5lbs

6 Week Challenge : 3 rounds

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Renegade Rows

Renegade Rows: Starting in the plank position with light dumbbells in each hand, pull one dumbbell to the same side shoulder, then do a push up. Repeat on the other side. This counts as 1 rep. The unloaded equivalent would be a shoulder tap and should certainly be the starting point for this drill and a modification for many kids.

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

3-5 DB Renegade Rows

Run 100m

2 Forward rolls

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