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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – explosive general (No Measure)

400m run or row

2 min deadbug alt positions (lead by coach)

2 rounds

10 jumping squats

10 flor sweeps

:20 bar hang

S1: Sled Push and Run

Sleds and Sprinting

16 min EMOM

Min 0-2: warm up

Every 2 minutes 1 sled push 10m +40 meter shuttle Sprint (20 down 20 back)

S2: 150 KB blow your grip up (Time)

150 KB swings for time

Every time you drop it or it stops moving you have to run 400m

RX+: 70/53

RX: 53/35

SP: 44/26

Compare to 4/6/15

20 min cap

L1: L1 – 16 min Leg City (Time)

16 min EMOM

Min 1: 14/10 cal row

Min 2: 8/6 Leg only Assault bike

Min 3: :30 wall sit + 12 lunges

Min 4: 1 min stand on one leg with eyes closed and leg lifted out in front at 90 deg.

RX: as written

SP: 10/8 cal

L2: Life – barbellwod, (Time)

12 rounds

9 deadlift 45/35 (empty bar)

8 hang clean

7 shoulder press

6 sit ups

After 3 round do a 400m run or row

AUX: aux – banded march (No Measure)

3-5 min banded march

Wear 2 bands like suspenders + one band around feet. Then march with wide stance.

Kids Warm Up Game

K1: Warm-up (No Measure)

Simon says! + partner

med ball throws

Kids Strength/Skill

K2: Rope Climb (Rope climb/seated rope)

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

Partner Workout:

AMRAP 16 minutes

10m Wheelbarrow walk

20 burpees

10m Wheelbarrow walk (switch


20 DB shoulder press

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