M WOD

M WOD – monday 18.09.23 – “LONG INTERVALL RUN “

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 C2B pull-ups or inverted ring rows

SKILLS & SPECIFIC WARM UP
Snatch Practice

Set 1
10 Snatch Grip Deadlift
100m Run in :35 – This is equivalent to a 4:40 800m
Set 2
10 Snatch Deadlift + Shrug
100m Run in :30 – This is equivalent to a 4:00 800m
Set 3
10 Partial Overhead Squat
100m Run in :25 – This is equivalent to a 3:20 800m
Set 4
10 Hang Power Snatch
100m Run in :20-:25 – This is equivalent to a 2:40-3:20 800m
Set 4
10 Power Snatch
100m Run – Run at the pace you are going to use in the workout.

CONDITIONING
“LONG INTERVALL RUN“*

4 Rounds For Time:
800m Run

Rest 2:00

*compare to 29.03.22

M WOD -BENCHMARK THURSDAY 07.08.23 -“CARDIO PARTY”

MOBILITY & WARM UP

2 rounds:
10 jumping jacks
10 over-the-fences
10 jumping jacks
10 Samson lunges
10 jumping jacks

1 set
Running Warm Up

SKILLS & SPECIFIC WARM UP

Pose Running

Then:

1X :30, 2000 mt Pace rest :30
1x :30, 1000 mt Pace rest :45
1x :45 Moderate Pace

EMOM 3:
100-m run
– Build in pace with each run.

CONDITIONING
“CARDIO PARTY“

For time:
Run 1 mile
2,000-meter Assault Bike
1,000-meter row
Run 1 mile

Beginner option:
For time:
Run 800 meters
1,000-meter Assault Bike
500-m row
Run 800 meters

M WOD – BENCHMARK SATURDAY 26.08.23 – “5K RUCKSACK RUN”

MOBILITY & WARM UP
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING

For Time

5k Rucksuck Run #20/15

M WOD – THANKS GOD IT’S BENCHMARK FRIDAY 18.08.23 – “jerry”

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

Rowing

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:

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

CONDITIONING
“JERRY“

For time:
1,600-m run
2,000-m row
1,600-m run

M WOD – BENCHMARK saturday 05.08.23 – “5K RUN”

SKILLS & SPECIFIC WARM UP
Pose Running

CONDITIONING

For Time

5k Run

M WOD – THANKS GOD IT’S FRIDAY 21.07.23 – “Launch party”

MOBILITY & WARM UP

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

SKILLS & SPECIFIC WARM UP

Rowing

Then:

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

CONDITIONING
“LAUNCH PARTY“

4 Rounds For Reps
3′ Max Cal Row
2′ Max Burpees Shutte Run (1 BSR- 1 Burpee + 10 mt Shuttle Run)
1′ Max Cal Assault Bike

M WOD -BENCHMARK THURSDAy 29.06.23 -“HOW MAX”

MOBILITY & WARM UP

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

SKILLS & SPECIFIC WARM UP

Rowing

On the minute set your max Meters
Row – Bike Erg – Ski Erg – Run
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:

Choose between Row, Run, Bike Erg, Ski Erg, Assault Bike

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

CONDITIONING
“HOW MAX“

Conditioning challenge:
20:00 to establish max meters on a Row/Bike/Ski/Run

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)

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

M WOD -BENCHMARK THURSDAY 11.05.23 -BENCHMARK “2.5K RUN”

MOBILITY & WARM UP

On a 8:00 Clock

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 16.03.23

M WOD – THURSDAY 27.04.23 – “ WAHOO”

MOBILITY & WARM UP

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

SKILLS & SPECIFIC WARM UP

Rowing

On the minute set your max calorie
Row
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
“WAHOO“

AMRAP 7 Minutes
50/40 Calorie Assault Bike/Ski Erg
Max Calorie Row
-rest 3:00-
AMRAP 7 Minutes
50/40 Calorie Row
Max Calorie Assault Bike/Ski Erg