Prometheus – The 10×10 WOD That Brings the Fire
Prometheus isn’t just a name—it’s a challenge worthy of legend. This WOD brings the heat with 10 rounds for time, each one packed with 10 reps of ten different movements. The volume stacks fast, and by round 3, you’ll feel the burn of every rep.
Here’s your fiery formula:
Prometheus – 10 Rounds for Time:
- 10 Push-Ups
- 10 Jump Lunges
- 10 Sit-Ups
- 10 Jump Squats
- 10 Pull-Ups
- 10 Kettlebell Clean & Press (both hands)
- 10 Squats
- 10 Burpees
- 10 Lunges
- 10 4-Count Mountain Climbers (that’s 40 total legs)
That’s 1,000 reps total if you finish all 10 rounds. Full-body, high-intensity, stamina-building insanity—in true GRIT fashion.
Coaching Insight:
This WOD is a mental and physical marathon. It’s not about sprinting the first round—it’s about smart pacing, strategic breathing, and clean movement under fatigue. There’s nowhere to hide. Prometheus hits upper, lower, core, cardio, and coordination in one continuous cycle.
Coach Tips:
- Break it down mentally. Think “one round at a time,” not all ten at once.
- Manage transitions. Group movements in your head (upper, legs, core, cardio) and flow through them cleanly.
- Stay consistent. If your first round is 3 minutes, aim to hold that pace—or close to it.
Prep Tips:
- Warm up with 3 rounds: 10 air squats, 5 push-ups, 10 lunges, 10 mountain climbers.
- Practice your clean & press with both hands to dial in coordination.
- Get a pull-up modification ready if needed (jumping, banded, or ring rows).
At-Home Modifications:
No KB?
- Sub clean & press with backpack thrusters or dumbbells
No pull-up bar?
- Do bodyweight rows under a table or banded pulls
- Or add 10 bent-over backpack rows
New to GRIT?
- Cut to 5 rounds
- Scale reps to 5 per movement
- Turn jump squats/lunges into standard versions
This is one of our most adaptable home workout options—and still delivers the burn.
Why It Works:
Prometheus combines strength, conditioning, endurance, and mental toughness in a relentless, no-equipment-necessary flow. It’s the kind of WOD that makes you better just by finishing. Ten rounds later, you won’t just be tired—you’ll feel tested.
And that’s what the GRIT fitness program is all about.
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