Benchmark Wod

MW BENCHMARK WOD -THANKS GOD IT’S FRIDAY 13.05.22 – “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

WMG WOD – SATURDAY 07.05.22 – “HOPE FOR REFUGEES”

MOBILITY & WARM UP
600 mt Run
1 Round of Strict Cindy
:30s Walkouts
:30s Alternating Samson Stretches
600 Run
1 Round of Strict Cindy
:30s Warrior Squats
:30s Empty Barbell OHS Hold

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
2 Rounds, resting 1:00 between:
1 minute Shuttle Run
1 minute Dumbell Snatches
1 minute Cal Bike
1 minute Dumbell Box Step Ups #60/50
1 minute Strict Burpees

CONDITIONING
“Hope for Refugees”
3 Rounds, For Total Reps in 17 minutes
1 minute Shuttle Run
1 minute Dumbell Snatches #22.5/15
1 minute Cal Bike
1 minute Dumbell Box Step Ups #22.5/15 – #60/50
1 minute Strict Burpees
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the BIKE where each calorie is one point.

WGM WOD – SATURDAY WEEKLY CHALLENGE 23.04.22 “MIAGI”

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)

CONDITIONING

“MIAGI”*

For Time

50 Deadlifts #61/43

50 Double Kettlebell Swings #24/16

50 Push-Ups

50 Clean-and-Jerks #61/43

50 Pull-Ups

50 Kettlebell Taters #24/16

50 Box Jumps #60/50

50 Wall Climbs

50 Knee-to-Elbows

50 Double-Unders

*compare to 08.10.16

WMG WOD -WEDNESDAY 13.04.22 – “CALVARIO”

MOBILITY & WARM UP

On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 300 mt Run
Station 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – Half of the Barbell WU (below)

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Squat Cleans

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull

2 Rounds, Building in Intensity:
2 Sumo Deadlift High Pull + 4 Hang Squat Clean + 6 Push PressFront Squats
15 Double-Unders + 5×10 mt Shuttle Run + 10/7 Cal Row
5 Pull-Ups + 6 Box Jump Overs + 15 Air Squats

CONDITIONING
“CALVARIO”
Three 6 Minute AMRAP in 24 minutes

AMRAP in 6 Minutes
5 Sumo Deadlift High-Pulls #60/40
10 Hang Squat Clean
15 Push Press

AMRAP in 6 Minutes
50 Double Unders
100mt Shuttle Sprint
250mt Row

AMRAP in 6 Minutes
15 Pul Ups
30 Box Jump-Overs #60/50
45 Air Squats
*compare to 28.03.18

Complete all three AMRAPs including rest 3 minutes between each with a running clock. Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (eg: 50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).

MGW WOD – THURSDAY 31.03.22 – BENCHMARK “CHRISTINE”

MOBILITY & WARM UP

Set 1
:45 Row (Conversation pace)
10 Alternating Spiderman Stretch
10 Box Step-ups
• Focus on athletes sitting up tall on the rower. Rowing sequence
should be: legs, arms, arms, legs.
Set 2
:30 Row (Moderate pace)
20 Mountain Climbers
10 Box Jumps or Step-ups
• Focus on increasing the stroke rate on the rower.
Set 3
:30 Row (Fast pace)
20 Double Knee Tucks in Plank
10 Box Jumps or Step-ups (Workout option)
• Focus on a strong drive on the rower coupled with a fast stroke
rate.

MOBILITY & SKILLS
Deadlift

EMOM 10′
3 Deadlifts
• Athletes should build up heavier than the weight they plan to use in
the workout.
• After the EMOM is complete, athletes should put their workout
weight on the bar.

CONDITIONING
“CHRISTINE”*

3 Rounds For Time:
500/400m Row
12 Deadlifts #BW
21 Box Jumps #50

target time 10-12 min – time cap 15 min

*compare to 16.10.18

COOL DOWN

AMRAP 3:
Max Weighted Step-ups

WG WOD – BENCHMARK THURSDAY 24.03.22 – “FRAN”

WARM UP

2 x Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Skier Jacks
20 Med-ball Strict Press
30 Jumping Pull-ups (Fast up, fast down)

2 x Set 2
10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
10 Ring Rows
20 Med-ball Thrusters

SKILLS & SPECIFIC WARM UP
Thrusters

5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster

THRUSTER BUILD-UP IN 8:00
Heavy single of the day

Then:

2 Set:
:20 Thrusters
Rest :10
:20 Pull-ups or scaling
Rest :10

CONDITIONING

“FRAN“*

For Time:
21-15-9
Thrusters #43/30
Pull-ups

*compare to 19.6.20

INT:

For Time:
12-9-6
Thrusters #43/30
Pull-ups

BEG:

For Time:
21-15-9
Thrusters #20/15
Jumping Pull-ups

POST WORKOUT

3 Sets x 10 Strict Chin-ups

G WOD – THANKS GOD IT’S FRIDAY 18.03.22 -BENCHMARK ”JT ”

WARM UP

EMOM 10 min
1) :30 Shoulder Taps
2) :30 Push-ups
3) :30 Slow Air Squats
4) :30 Bear Crawl
5) :30 Slow Air Squats

SKILLS & SPECIFIC WARM UP
Ring Dip – Handstand Push-Up

WALL WALK
3 Sets:
5 Partial Wall Walks
5 Push Ups + 5 Dips

Take 10 minute for work on HSPU

1 Sets:
2 HSPU
4 Ring Dips
6 Push Ups

Then:

1 HSPU
3 Ring Dips
5 Push Ups
1 HSPU

CONDITIONING

“JT“*
21-15-9 reps for time:
HSPU
Ring Dip
Push-up

*compare to 12.07.21

W WOD – BENCHMARK MONDAY – 07.03.22 – “ISABEL”

MOBILITY & WARM UP

4 Sets
:20 Toe Touch + Jump

Rest :10
:20 Mountain Climbers

Rest :10

MOBILITY & SKILLS
PVC Snatch

Progression & Focus ( Empty Barbell )
5 Snatch Deadlift // Setup
5 Snatch Deadlift + Shrug // Speed after the bar passes the knees
5 Muscle Snatch // Stand-Pull-Punch
5 Partial Overhead Squat // Press up into the bar, Hips press back,
Keep bar over body.
5 Hang Power Snatch // Extend the hips before arm pull.
5 Power Snatch // Extend the hips before arm pull

EMOM 10′

Build up with a 3-position
power snatch

CONDITIONING
“ISABELL”*

For Time:
30 Snatches #61/43

Int. #43/30

Beg. #20/15

*Compare to 20.04.21

WG WOD – BENCHMARK TUESDAY 01.03.22 –”THE CHIEF”

MOBILITY & WARM UP

Set 1 | 2:00
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)

Set 2 | 2:00
10 Air Squats
10 Good Morning + Jump
10 Alternating Reach Throughs in Plank
• Air Squats should focus on sending the hips back while driving the
knees out.

Set 3 | 2:00
:30 Air Squats
:30 Push-ups
:30 Double Knee Tuck in Plank
:30 Push-ups

SKILLS & SPECIFIC WARM UP
Clean – 3 Position Power Clean

3 sets x 3 unbroken reps of 3Position Power Clean, Build in weight

1 Round
3 Power Cleans
6 Push-ups
9 Air Squats

CONDITIONING
BENCHMARK “THE CHIEF”*

5 Rounds For Reps:
AMRAP 3:
3 Power Cleans
6 Push-ups
9 Air Squats

Rest 1:00 between rounds
RX: #60/43
INT: #43/30
BEG: #35/25

*compare to 26.07.21

M WOD – MONDAY 28.02.22 – “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.

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 “5K RUN”*

*compare to 18.04.19