Tag: Burpees Over The Row

MG WOD – TUESDAY 14.01.23 – “SEAPLANE“

MOBILITY & WARM UP

AMRAP 8
10 Alternating Spiderman Stretch
10 Leg Swings (across body) / Leg
10 Good Morning + Jump
20 Double Unders or Single Unders

SKILLS & SPECIFIC WARM UP

Rowing

Set 1
15 Pulls on the rower (Easy pace)
Athletes should identify their
500m number and their strokes per minute on their monitor

Set 2
15-18 Strokes per minute pace, notice your /500m.

Set 3
18-20 Strokes per minute pace, notice your /500m.

Set 4
At 25 or fewer Strokes per minute pace, notice your /500m.

CONDITIONING
“SEAPLANE“

AMRAP 20′

5-10-15-20-25… Continue the pattern until the 20 minutes are up

Cal Row
Burpee Over The Row

COOL DOWN

Accumulate
2:00 L-Sit Hold
50 V-ups

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MG WOD -THURSDAY 20.10.22 – “WAX MUSEUM”

MOBILITY & WARM UP
AMRAP 10′
10 Alternating Reverse Lunges
10 Alternating Knee Pull to Chest
10 High Knees in Place
10 Straight-Leg KB Deadlifts (lightweight)
10 KB Swings (lightweight)

SKILLS & SPECIFIC WARM UP

Set 1
20 Pulls on the rower (easy pace)
15 Up & Down


Set 2
20 Pulls on the rower (moderate pace)
10 Burpees No Jump

Set 3
20 Pulls on the rower (fast pace)
7 Burpees

Set 4
250mt (1k peace)
5 Burpees Over The Row

CONDITIONING
“WAX MUSEUM”

For Time:
1,000/800m Row
15 Burpees Over the Row
1,000/800m Row
30 Burpees Over the Row
1,000/800m Row
45 Burpees Over the Row

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MG WOD – TUESDAY 13.09.22 – “TODAY IT’S RAINING

MOBILITY & WARM UP

Set 1:
20 Jumping Jacks
10 Pulls on the rower (Easy pace)
• Focus on sitting up tall on the rower and take a look at two numbers on the
screen, Strokes per minute and Split time per 500m. Just take note of them.
Set 2:
20 Mountain Climbers
10 Pulls on the rower (18-20 Strokes per minute pace)
• At a 18-20 Strokes per minute pace, notice your split time per 500m. It should
be slow.
Set 3:
20 Skier Jacks
10 Pulls on the rower (22-24 Strokes per minute pace)
• At a 22-24 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
faster.
Set 4:
20 Alternating Jumping Lunges
10 Pulls on the rower (26-30 Strokes per minute pace)
• At a 26-30 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
even faster.
Set 5:
20 Double Knee Tuck in Plank
10 Pulls on the rower (35-40+ Strokes per minute pace)
• At a 35-40+ Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
the fastest of any set.

SKILLS & SPECIFIC WARM UP
EMOM 10
Odd: 10 Ring Row
Even: 10 Deficit Push Up #2×20/10

CONDITIONING

“TODAY IT’S RAINING”

FOR TIME
2000mt Row
Every 2 Minutes 10 Burpees Over The Row


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GM WOD – THANKS GOD IT’S FRIDAY 05.07.22 – “MYBE IT RAINS”

MOBILITY & WARM UP

Set 1:
20 Jumping Jacks
10 Pulls on the rower (Easy pace)
• Focus on sitting up tall on the rower and take a look at two numbers on the
screen, Strokes per minute and Split time per 500m. Just take note of them.
Set 2:
20 Mountain Climbers
10 Pulls on the rower (18-20 Strokes per minute pace)
• At a 18-20 Strokes per minute pace, notice your split time per 500m. It should
be slow.
Set 3:
20 Skier Jacks
10 Pulls on the rower (22-24 Strokes per minute pace)
• At a 22-24 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
faster.
Set 4:
20 Alternating Jumping Lunges
10 Pulls on the rower (26-30 Strokes per minute pace)
• At a 26-30 Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
even faster.
Set 5:
20 Double Knee Tuck in Plank
10 Pulls on the rower (35-40+ Strokes per minute pace)
• At a 35-40+ Strokes per minute pace, notice your split time per 500m. With the
same enough as the previous set, but a faster stroke rate, your pace should be
the fastest of any set.

SKILLS & SPECIFIC WARM UP
EMOM 10
Odd: 10 Ring Row
Even: 10 Deficit Push Up #2×20/10

CONDITIONING

“MYBE IT RAIN”

5 ROUNDS FOR CALORIES
AMRAP 3:
10 Burpees Over The Row
Max Calorie Row

Rest 3:00 between rounds

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MG WOD – SATURDAY PARTNER WOD 25.06.22 “ MULTIPLE SPLIT”

MOBILITY & WARM UP
AMRAP 8′
8 Alternating Toe Touch in Plank
8 Alternating Knees-to-Elbow in Plank
8 Scap Pull-ups
50-ft. Side Shuffle / Direction
8 Kip Swings
100m Run

MOBILITY & SKILLS
Double Under

CONDITIONING
“MULTIPLE SPLIT”

Every 10 minutes for 40 minutes
1000m Row (split every 250m)
50 Double Unders (split every 25)
25 Burpees Over The Row (spit every 5)
If that’s too much work for you to get done in 9 minutes, stop at that mark and get a minute rest before going again

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MGW WOD – SATURDAY TEAM WOD 19.02.22 “ME AND YOU”

MOBILITY & WARM UP

800 mt Jog

then:

3 Rounds

1. Half Kneeling Weight Shift x 8/side *Knee in line toes. Vertical torso facing straight forward. 2. Shoulder Extension Bridge x 5 reps *Keep spine straight. 2-3 second lower, 5 sec hold in end position. 3. Squat Hip Rotations x 10 *Elevate the heels to achieve a more comfortable position if necessary. Sit deep during the entire movement. 4. Jump Squat x 5 *Jump high and get that core body temperature up.

SKILLS & SPECIFIC WARM UP

5 Sets Row 200/160m 5 Sprawls 5 Yoga Push Ups rest walk 100mt between sets

CONDITIONING

“ME AND YOU”

AMRAP (with a Partner) in 25 minutes

Partner A performs AMRAP of:

99 Double Unders

40 Alternate Kb Snatch #24/16

While Partner B performs:

max cal Row

Every Minute Perform 4 Burpees Over The Row

Score is Max Cal

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MG WOD – THURSDAY 23.12.21 – “BUT WE DON’T HAVE BE ALL MORE GOOD? ”

PARTNER WARM UP:
1 set each
P1 – 250/200-m row
P2 – 10 Samson lunges + 10 scorpions

1 set each
P1 – 250/200-m row
P2 – 10 lateral lunges + 10 scap pulls

1 set each
P1 – 250/200-m Row
P2 – 10 air squats + 10 kip swings

SKILLS & SPECIFIC WARM UP

1 set
3 burpees
4 up-downs over the rower
5 burpees over the rower

EMOM 3
5 burpees over the rower
AMRAP meters on the rower

CONDITIONING
“BUT WE DON’T HAVE BE ALL MORE GOOD? ”

For time:
2,000/1,600-m row
– At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.

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WMG WOD – WEDNESDAY 09.12.20 – “SUICIDE SQUAD”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat
5′ to find Weight Work

CONDITIONING

“SUICIDE SQUAD”

AMRAP 15′
9 Overhead Squats #61/43
15 Cal Row
21 Burpees Over The Row

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MGW WOD – WEDNESDAY 21.10.20 – “ARROWS”

MOBILITY & WARM UP

EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings

SKILLS & SPECIFIC WARM UP
Deadlift

2 Rounds, increase intensity and weight
6/4 Calorie Row + 2 Burpees Over The Row + 4 Deadlift

CONDITIONING

“ARROWS ”

AMRAP 15′:
12/9 Calorie Row
8 Burpees Over The Row
12 Deadlift #82/56

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MG WOD – TUESDAY 25.08.20 – “MINIPIMER”

MOBILITY & WARM UP

2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side

SKILLS & SPECIFIC WARM UP

2-3 Rounds:
250 Meter Row
4 Burpees Over The Row

CONDITIONING

“MINIPIMER”

Every 4:00 for 5 Sets:
500 Meter Row
15 Burpees Over The Row

the score is given by the slowest round

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