BENCHMARK WOD

M WOD -BENCHMARK monday 05.06.23 -“HOW MAX”

MOBILITY & WARM UP

1 set
2:00 Row, bike, ski, or run
10 scorpion stretch (slow)
10 table tops (slow)

1 set
5 wall squats
5 push-ups
5 single-arm ring rows / arm

1 set
5 PVC front squats
5 diamond push-ups
1-5 strict pull-ups or supine ring rows

1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict chin-ups or inverted ring rows

SKILLS & SPECIFIC WARM UP

Rowing

On the minute set your max calorie
Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

Then:

Calculate Drag Factor

Then:

2X :30 Row, 2000 mt Pace rest :30
2x :30 Row, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Rowing Pace

CONDITIONING
“HOW MAX“

Conditioning challenge:
20:00 to establish max meters on a Row

WG WOD – THURSDAY 25.05.23 – “FRACTURED DIANE”

MOBILITY & WARM UP

AMRAP 12
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Long Lunges
5 Wall Walk
10 Goblet Kossack Squats

SKILLS & SPECIFIC WARM UP
Work 10 minutes on Handstand Push Up – Deadlift

4 Sets
8 Unbroken Deadlifts Building in weight
3-5 Handstand Push-ups

CONDITIONING
“FRACTURED DIANE”

5 ROUNDS FOR TIME
9 Deadlifts #102/70
9 Handstand Push-ups

INTERMEDIATE
9 Deadlifts #70/50
6 Handstand Push-ups

BEGINNER
9 Deadlifts #43/30
9 Push-ups

W WOD – HEAVY WEDNESDAY 17.05.23 – “<strong>BEAR COMPLEX</strong>”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)

SKILLS & SPECIFIC WARM UP
DEADLIFT-CLEAN-PUSH PRESS-BACK SQUAT
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Power Clean+5 Front Squats+5 Stiff Legged Deadlifts

CONDITIONING

“BEAR COMPLEX”*

5 Rounds For Load

Complete 7 Unbroken Sets of this Complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

*compare to 16.12.19

G WOD – BENCHMARK MONDAY 17.04.23 – “BARBARA”

WARM UP

3 Sets
1:00 Cardio (moderate)
10 Hanging Scap Retractions + 5 Kip to Swings
10 Alt. Leg V-Ups
5 Inchworms
10 Air Squat

SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups

1 set (at workout pace):
2 pull ups
3 push ups
4 sit ups
5 air squats

CONDITIONING

“BARBARA“*
5 Sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3 minutes b/t sets-

*compare to 06.02.23

WG WOD – BENCHMARK MONDAY 27.03.23 – “OPEN 16.5?”

WARM UP

400 mt easy jog
20 PVC Pass Through
10 Alternate Samson Stretch
10 Plate Counterbalance Cossack Squats
20 Slow Prisoner Good Morning
then:
5 Sets:
10 Leg Swings / Leg
10 Hamstring Scoop Stretch
10 Plate Overhead Walking Lunges
10 Plate Ground to Overhead

SKILLS & SPECIFIC WARM UP
Clean Warm Up – Thrusters

CONDITIONING
“OPEN 16.5”*

For Time:
21-18-15-12-9-6-3
Thrusters #43/30
Facing the bar Burpees

*compare to 08.09.20

G WOD – BENCHMARK WEDNESDAY 22.03.23 – ”TABATA SOMETHING ELSE”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Scorpion Stretch
4) :30 Samson Stretch
5) :30 Downdog Toe Touch

SKILLS & MOBILITY

Air Squat – Kipping – Pull Up

5 Sets For Load:
5 Tempo From The Floor Shoulder Press 2-0-2

Rest 1 min Between sets

CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
*Compare to 29.09.21

M WOD -BENCHMARK THURSDAY 16.03.23 -BENCHMARK “2.5K RUN”

MOBILITY & WARM UP

On a 8:00 Clock

Partner 1 performs a 100m jog while Partner 2 performs a movement. When Partner 1 returns, they transition to the movement while Partner 2 heads out on the run. After both partners have completed a movement they can progress to the next movement.

Motivate athletes to cycle through two to three times or until the clock hits 8:00.
1) Alternating Single-Leg Toe Touches
2) Inchworm + Push-up
3) Samson Stretch
4) Alternating Toe Touch in Plank
5) Air Squat + Good Morning

SKILLS & SPECIFIC WARM UP
Athletes aiming for a sub-7:00 mile pace should rest :30 between warm-up intervals.
Athletes aiming for a 7:00-10:00 mile pace should rest from :30-1:00 between warm-up intervals.
Athletes can also partner up and alternate 100m warm-up efforts.

3 Sets x 100m Jog

Rest between sets.
Run at a sustainable, “infinite pace.”
Help athletes identify how long it takes to run the distance. This will help them identify a fast but sustainable pace for the mile.
Anyone running to the point of fatigue is running too fast right now.

5 Sets x 100m Jog

Rest between sets.
The goal of these sets is to establish a target mile pace. If athletes look heavily taxed or fatigued in these intervals, they should run a little slower. Use the rest time between intervals to update athletes on their paces.

100M PACE	400M PACE	2.5K TIME GOAL
:22	1:28	~9:20
:25	1:40	~10:30
:27	1:48	~11:15
:30	2:00	~12:30
:35	2:20	~14:30

1 Set x 200m at Mile Pace

Pre-Workout Rest

Review any of the row, bike, or skierg substitutions from the logistics section.
Identify mile paces and goals.
Rest up to 5:00 before starting the workout, but keep athletes moving.

CONDITIONING
BENCHMARK “2.5K RUN”*

compare to 16.12.21

MGW WOD – BENCHMARK SATURDAY “LIFT MOVE WORK”

MOBILITY & WARM UP
On a 8:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Single Unders

MOBILITY & SKILLS
CLEAN – MUSCLE UP

5′ MIN. SEARCH WEIGHT FOR CLEAN

CONDITIONING
“LIFT MOVE WORK”*

On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean

Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
RX – Bar Muscle-ups / INT.- Pull Ups / BEG.- Ring Row

Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
RX – 30 Double Unders
8 Single-Arm DB Push Presses (Left) #22.5/15
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

INT. – 20 Double Unders
6 Single-Arm DB Push Presses (Left) #22.5/15
6 Single-Arm DB Push Presses (Right)
6 Lateral DB Burpees

RX – 20 Single Unders
5 Single-Arm DB Push Presses (Left) #15/10
5 Single-Arm DB Push Presses (Right)
5 Lateral DB Burpees

*compare to 21.10.22

MW WOD THANKS GOD IT’S BENCHMARK FRIDAY – 10.03.23 – “NANCY”

WARM UP

Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 50m Side Shuffle Each Direction
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Run Backwards
Partner 2: Hang Squat Snatch

SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up

5 Deadlift Snatch Grip
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat

Then:

Athletes have 10:00 to build up to a heavy complex of 3 muscle
snatches + 2 power snatches + overhead squat.

CONDITIONING
“NANCY”*

5 Rounds For Time:
400m Run
15 Overhead Squats #43/30

INT. #35/25
BEG. #20/15

*compare to 24.10.22

GWM WOW – BENCHMARK SATURDAY 04.03.23 –”OPEN 23.3”

WARM UP & MOBILITY

1. BARBELL PREP

Clean:
Burgener Warm Up Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

1. Movement Prep/Activation and Increasing Heart Rate

3-4 sets (building from easy to moderate)
1:00 ski (or row)
1:00 row (or bike)
-then-
2-3 Sets
5-10 Inchworm
5 Single Arm Dumbbell Presses (moderate) (each side)
20 plate hops, 20 single unders
3-6 Snatches (start light and build in weight)

-then-

build to the final snatch weight you can confidently hit

2. BARBELL PREP

Snatch
Burgener Warm Up Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer

3. Workout Prep

1 Set (at workout pace):
1 wall walk
10 double-unders
2 snatches (weight 1)
2 strict handstand push-ups
10 double-unders
2 snatches (weight 2)

CONDITIONING

“OPEN 23.3”

Starting with a 6-minute time cap, complete as many reps as possible of:

• 5 wall walks
• 50 double-unders
• 15 snatches (weight 1)
• 5 wall walks
• 50 double-unders
• 12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 6 snatches (weight 4)

RX (16-54)

♀ 30 kg, 43 kg, 61 kg, 75 kg
♂ 43 kg, 61 kg, 83 kg, 102 kg

Scaled (16-54)
♀ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 20, 30, 35, 38 kg
♂ Scaled wall walks, single-unders, hand-release push-ups,
snatch- 30, 43, 52, 61 kg