Endurance Wod

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 – 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)

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
Bike Erg

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

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

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m Run

SKILLS & SPECIFIC WARM UP
Clean Warm Up

CONDITIONING
“BARBELL & Co.”

For time in a 45 min Time Cap (with a Partner):

4k Bike Erg

75 Box Jump Over

2k Row

60 Front Squats #50%BW

2k Row

45 Pull Ups

1k Ski Erg

30 Front Rack Lunges #50%BW

800 mt Weighted Run Together #25

GM WOD -WEDNESDAY 12.04.22 – “CEMENT BLOCK”

WARM UP

Set 1
AMRAP 3′:
100m Run (Easy to moderate pace)
5 Single Arm Ring Rows / Arm
10 GHD Sit-ups or Weighted V-ups
Rest 1:00
Set 2
AMRAP 3′:
100m Run (Moderate pace)
5-10 Strict Pull-up
10 GHD Sit-ups or Weighted V-ups
Rest 1:00
Set 3
AMRAP 3′:
100m Run (Workout pace)
20 Ring Row Climbs
10 GHD Sit-ups or Weighted V-ups
Rest 1:00

SKILLS & SPECIFIC WARM UP
Toes To Bar – Running Warm Up

CONDITIONING
“CEMENT BLOCK”

5 Rounds For Time:
20 Toes To Bar
400mt Run

M WOD – TUESDAY 04.01.22 – “INTERVALL CONDITIONING“

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

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:

3 sets
:35 row, bike, ski, or run (hard)
– Rest :25

CONDITIONING
“INTERVALL CONDITIONING“

5 rounds for distance:
1:40 on / :20 off
-Rest 2:00
4 rounds for distance:
1:40 on / :20 off
– Row, bike, ski, or run

M WOD – THANKS GOD IT’S FRIDAY 26.11.21 -“RAINING OUTSIDE”

WARM UP:
2 Rounds not for time
25 Jumping jacks
20 Box/Air Squats
15 Push Ups Hand Release
10 Pull-ups/Ring Rows
5 Burpees
100 Singles Unders

SKILLS & SPECIFIC WARM UP

1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

CONDITIONING

“RAINING OUTSIDE”
Every minute on the minute for 18 minutes
1st minute – 100/70 mt Shuttle Sprint
2nd minute –50 Double-Unders
3rd minute – Assault Bike 15 calorie

*Compare to 15.07.19

M WOD – TUESDAY 02.11.21 – “PIRATES OF THE CARRIBEAN”

MOBILITY & WARM UP
800 mt run
20 PVC Pass through
20 Alternate PVC Figure 8’s
20 Dynamic Squat Stretch
then:

4 Rounds Not for time
5 Strict Pull Ups / Ring Row
5 KB Halo x side
15 Butterfly Sit Ups
20 Glute Bridge

SKILLS & SPECIFIC WARM UP
Rowing

CONDITIONING
“PIRATES OF THE CARRIBEAN“

5k Row*

SUB: 8000 Bike Erg; 300/200 Cal Assault Bike; 5000/4000 mt Ski Erg

*Compare to 06.08.20

M WOD – MONDAY 25.10.21 – “ER BARCAROLO”

MOBILITY & WARM UP
600 mt run
20 PVC Pass Through
10 Alternate Samson Stretch
5 Spiderman & Reach x Side
30 Front Leg Swing
then:

6 Minute AMRAP of:
5 Toes-to-bar/Hanging Knee Raises
10 Push Ups
7 Wall Ball
10 Glute Bridges

SKILLS & SPECIFIC WARM UP
Rowing

CONDITIONING
“ER BARCAROLO“

Each for time:
4 x 750m Row
Rest 2,30 minutes between
each effort

Sub:
45/30 Cal Assault Bike
750 mt Ski Erg

Score is more slowest

M WOD – MONDAY 15.03.21 – “SPEED ENDURANCE”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Running Warm Up

CONDITIONING
“SPEED ENDURANCE“

300m at fast,
-Rest 5min-
300m at faster,
-Rest 5min-
300m at fastest,
-Rest 5min-
300m at controlled sprint

Endurance Wod

Tag: Endurance Wod

M WOD – BENCHMARK THURSDAY 22.12.22 – “5K RUN”

M WOD – MONDAY 14.11.22 – “ERGATHLON SPRINT”

MG WOD -THURSDAY 20.10.22 – “WAX MUSEUM”

MGW WOD – SATURDAY PARTNER WOD 15.10.22 “ BARBELL & Co.”

GM WOD -WEDNESDAY 12.04.22 – “CEMENT BLOCK”

M WOD – TUESDAY 04.01.22 – “INTERVALL CONDITIONING“

M WOD – THANKS GOD IT’S FRIDAY 26.11.21 -“RAINING OUTSIDE”

M WOD – TUESDAY 02.11.21 – “PIRATES OF THE CARRIBEAN”

M WOD – MONDAY 25.10.21 – “ER BARCAROLO”

M WOD – MONDAY 15.03.21 – “SPEED ENDURANCE”