Long Intervalls Run

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 – TUESDAY 29.03.22 – “LONG INTERVALL RUN “

MOBILITY & WARM UP

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

SKILLS & SPECIFIC WARM UP
Snatch Practice

CONDITIONING
“LONG INTERVALL RUN“

4 Rounds For Time:
800m Run

Rest 2:00

M WOD – MONDAY 14.02.22 – “LITCHI”

MOBILITY & WARM UP

2 sets
20 mountain climbers
20 alternating Cossack squats
20 up-down

Then:

On a 3:00 clock
1:00 max burpees to target
then …
2:00 max single-leg squats

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.

4 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.

1 Sets x 400m 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.

400M PACE	1000M PACE	1200 TIME GOAL
1.40	4.11	~4.34
1.43	4.20	~4.50
1.47	4.29	~5.10
1.51	4.38	~5.42
1.55	4.49	~5.55

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
“LITCHI“

4x 1200 mt Run

rest 2:00

M WOD -THURSDAY 30.12.21 -BENCHMARK “RUN THAT PASSES YOU”

MOBILITY & WARM UP

2 sets
20 mountain climbers
20 alternating Cossack squats
20 up-down

Then:

On a 3:00 clock
1:00 max burpees to target
then …
2:00 max single-leg squats

4 Sets x 100m Jog

1 Sets x 400m Jog

400M PACE	1000M PACE	1Mile TIME GOAL
1.40	4.11	~6.44
1.43	4.20	~6.53
1.47	4.29	~7.09
1.51	4.38	~7.35
1.55	4.49	~7.32

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
“RUN THAT PASSES YOU“

3x 1600 mt Run

Rest 1/2 Time each

Time cap 11′ each

Score is more slowely

M WOD 220816

Warm Up

5 mins Practice Double Unders

2 rounds of:

5x 4-Point Squats

10 Inch Worms

10 Lunges with a Twist

Mobility & Skills

Hip & Glute Band Distraction – Pose Running Skills

A) STRENGHT:

Back Squat

4 x 4 # Bw

B) INTERVALL

3-5 x 800mt Run Repeats, Rest 2:45; Perform until pace or form deteriorates

Cool Down

Squat Therapy

Glute Smash