M WOD

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)

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′

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

M WOD – THANKS GOD IT’S FRIDAY 07.10.22 – “RUN & JUMP 2.0”

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
Double Under – Running Warm Up

Set 1
Run 100m in :30 (4:00 pace)
:30 Double Unders or Triple Unders
Set 2
Run 100m in :27 (3:36 pace)
:30 Double Unders or Triple Unders
Set 3
Run 100m in :25 (3:20 pace)
:30 Double Unders or Triple Unders
Set 4
Run 100m in :23 (3:04 pace)
:30 Double Unders or Triple Unders

CONDITIONING
“RUN & JUMP 2.0“

4 x 5:00 Rounds For Reps:
800m Run
In remaining time complete
as many double unders as
possible

Rest 1:00 between Rounds

SCALED:

4 x 5:00 Rounds For Reps:
600m Run
In remaining time complete
as many double unders/Single Under as
possible

Rest 1:00 between Rounds

M WOD – MONDAY 26.09.22 – “LESS IS BETTER“

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

Double Unders

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
“LESS IS BETTER“*

5 Rounds For Time in a 20 min time cap
500/350m Row

After each row, perform
2 double unders for each
row pull taken to complete
500/350m

*compare to 29.03.22

M WOD – MONDAY 05.09.22 – “ MIKKO’S TRIANGLE”

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
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 11.04.22

M WOD – TUESDAY 23.08.22 – “INTERVAL 800“

WARM UP:

1 set
2:00 Bike, Ski, or Assault Bike
10 scorpion stretch (slow)
10 table tops (slow)

SKILLS & SPECIFIC WARM UP

Pose Running – Running 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
“INTERVAL 800”

For Time:
Run 800m x 4
r:2 min

M WOD – MONDAY 01.08.22 – “BLUE RASPERRY”

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
Rowing – Running Warm Up

CONDITIONING
“BLUE RASPERRY“

FOR TIME
Every 4:00 for 7 Sets:
250m Row
200m Run

Active recovery

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