M WOD

M WOD – THURSDAY 23.03.23 – “ MIKKO’S TRIANGLE”

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

On the minute set your max calorie
Row
:30 rest
Ski Erg
:30 rest
Assault Bike

CONDITIONING
“MIKKO’S TRIANGLE* “

EMOM for 39 minutes

1 minute Row

1 minute SkiErg

1 minute Assault Bike

1 minute Rest

Set a single number of calories and complete that amount of work each minute – every minute.

*compare to 05.09.22

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

M WOD – MONDAY 27.02.23 – “BITTER BERRY”

MOBILITY & WARM UP

Set 1:
On a 3:00 Clock:
10 Alternating Lunges
10 Ring Rows
10 PVC Press
Set 2:
On a 3:00 Clock:
8 Narrow Stance Squats
8 Kip Swings
8 Push-ups
Set 3:
On a 3:00 Clock:
6 Assisted Single-Leg Squats
6 Pull-ups
3 Wall Walks

SKILLS & SPECIFIC WARM UP
Rowing

CONDITIONING
“BITTER BERRY“

FOR TIME
Every 4:00 for 7 Sets:
250m Sprint Row

Complete each 250m sprint in < 1:15.

Active recovery

:30 Alternating Run-Assault Bike-Ski Erg ( easy )
:20 Plate Ground to Overhead #10/5
walking until start

M WOD – TUESDAY 24.01.23 – “LONG ASSAULT“

MOBILITY & WARM UP

1 set
3:00 Assault Bike, Ski Erg, Bike Erg
10 scorpion stretch (slow)
10 table tops (slow)

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

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

1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict chin-ups C2B or inverted ring rows

SKILLS & SPECIFIC WARM UP
Snatch Practice

Set 1
10 Snatch Grip Deadlift
50m Shuttle Run
Set 2
10 Snatch Deadlift + Shrug
50m Shuttle Run
Set 3
10 Partial Overhead Squat
50m Shuttle Run
Set 4
10 Hang Power Snatch
50m Shuttle Run
Set 4
10 Power Snatch
50m Shuttle Run

CONDITIONING
“LONG ASSAULT“

4 Rounds For Time:
45/36 Cal Assault Bike
100 mt Shuttle Run

Rest 2 : 1

Score is more slowest of four

M WOD – THURSDAY 19.01.23 -BENCHMARK “BLUEBERRY RUN”

MOBILITY & WARM UP

Set 1:
On a 3:00 Clock:
10 Alternating Lunges
10 Ring Rows
10 PVC Press
Set 2:
On a 3:00 Clock:
8 Narrow Stance Squats
8 Kip Swings
9 Push-ups
Set 3:
On a 3:00 Clock:
6 Assisted Single-Leg Squats
6 Pull-ups
3 Wall Walks

SKILLS & SPECIFIC WARM UP
Pose Running – Running Warm Up

CONDITIONING
“BLUEBERRY RUN“*

FOR TIME
Every 4:00 for 7 Sets:
200m Sprint

Complete each 200m sprint in < 1:00.

Active recovery

:30 Alternating Row-Assault Bike-Ski Erg ( easy )
:20 Plate Ground to Overhead #10/5
walking until start

*compare to 06.06.22

M WOD – BENCHMARK THURSDAY 22.12.22 – “5K 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 Run

M WOD – SATURDAY TEAM 03.12.22 – “COXLESS CREW”

WARM UP

EMOM 12′
Station 1 – 100Mt Run
Station 2 – 15 Sit-Ups
Station 3 – 20 Double-Unders + 8 Kb Sumo Deadlift High Pull
Station 4 – 10 Good Morning + 5 Goblet Squat

SKILLS & SPECIFIC WARM UP

Rowing

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:

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
“COXLESS CREW”

10 Rounds In Team Of Four
Row 500m
Rest 1:30 between rounds.

M WOD – MONDAY 14.11.22 – “ERGATHLON SPRINT”

MOBILITY & WARM UP

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

SKILLS & SPECIFIC WARM UP

On the minute set your max calorie
Row
:30 rest
Ski Erg
:30 rest
Bike Erg

CONDITIONING
“ERGATHLON SPRINT” In team of 3
2K SKI ERG – 4K BIKE ERG – 2K
CHANGE MACHINE EVERY 1′

M WOD – WEDNESDAY 02.11.22 – “MIXED RUN”

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

SKILLS & SPECIFIC WARM UP

Pose Running – Running Warm Up

CONDITIONING
“MIXED RUN”*

For Time:

Run 200m x 5
r:30
-rest 3min-
Run 400m x 4
r:60
-rest 3min-
Run 800m x 3
r:90

*compare to 09.05.22

M WOD -TUESDAY 25.10.22 – “THE PERFECT NUMBER”

WARM UP

EMOM 12′
Station 1 – 100Mt Run
Station 2 – 15 Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating Kb Russian Swing
Station 4 – 10 Good Morning + 5 Goblet Squat

SKILLS & SPECIFIC WARM UP

Double Unders

Rowing

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
“THE PERFECT NUMBER”

3 Rounds For Time:
For Time
100 Double Unders
500mt Row