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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – abs (No Measure)

400m run or row

2 rounds

10 scap pull ups

5 Toe to bar or hanging knee tuck

10 tin man kicks

Coaches lead this. Do all together as a class.

2 rounds

10 sit ups

10 med ball russian twist 20/10lbs

1 min plank

S1: S1 – hs work, ladder plus jumps (No Measure)

16 min EMOM

Min 0-10 HS work Skill

6 min agility ladder

S2: Sport – lunge Floort, PU (Time)


Lunges (each side)

DB floor press

GHD sit ups

Pull up


RX+: 70/40

RX: 50/30

SP: 30/15

CHANGE doubled lunges added GHD sit ups

L1: L1-16 min EMOM ski erg (No Measure)

16 min EMOM

1 Min: 200m ski erg

2 Min: 80 jumps total clock jumps on 25lbs plate. (3,6,9,12 o’ clock)

3 Min: 5 man makers 20/10lbs

4 Min: 50 side crunches

RX: as written

SP: 15/5lbs

JUST MOVE: Half Reps

Stagger starts since there are only 2 ski ergs or banded tricep extensions

L2: Life – run step up sit up row (Time)

5 Rounds

200m run

10 DB Step Ups 20/16″ 30/15lbs

10 DB Strict Press

20 Med Ball Pull Overs (Against Wall) 10/4lbs

20 cal row

RX: As written


JUST MOVE: half reps

25 min cap

AUX: AUX – Flutter Hip Taps (No Measure)

Every 1:30 for 4 rounds:

20 Flutter Kicks + 20 Hip Taps

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