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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – general + core (No Measure)

400m run

2 rounds

20 arm swings side + up and down

15 air squats

Coaches lead core. Everyone does together at the same time.

2 rounds

40 crunches

12 russian sit ups 18/10lbs

1 min plank

S1: Sport – team running heavy (Time)

Partner workout

100 clean and jerks

100 pull ups

100 GHD sit ups

Every 2 minutes you both must run or row 200m. Start with 200m on first minute.


RX: 115/75

SP: 75/45 ring rows

One working at a time. partition reps as needed. C&J should be heavy.

40 min cap

L1: Life – long saturday (Time)

30 stair runs (do these at any time)

3k row (Do this at any time)


50 KB swings 35/26

50 burpees

50 goblet squats 35/26

50 GHD sit ups

50 Box/bench dips

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

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