M WOD

M WOD – MONDAY 06.06.22 – “BLUEBERRY RUN”

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
Pose Running – Running Warm Up

CONDITIONING
“BLUEBERRY“

FOR TIME
Every 4:00 for 7 Sets:
200m Sprint

Complete each 200m sprint in < 1:00.

Active recovery

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

M WOD – MONDAY 09.05.22 – “MIXED RUN”

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

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

M WOD – THANKS GOD IT’S FRIDAY 10.09.21 – “RUN & JUMP”

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“

4 x 4:30 Rounds For Reps:
800m Run
In remaining time complete
as many double unders as
possible

Rest 1:30 between Rounds

M WOD – TUESDAY 29.03.22 – “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

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

M WOD – MONDAY 11.04.22 – “ 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.

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

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

M WOD – THANKS GOD IT’S FRIDAY 25.03.22 – ”MIXED ROW”

MOBILITY & WARM UP

5 Sets:
10 Lateral Plank Walk / Direction
10 Sit-ups
10 Single Leg Deadlift
10 Toe Touch + Jump
10 DB Snatches (light weight)

SKILLS & SPECIFIC WARM UP

ROWING

3 Sets x :20 Fast Pull, Slow Return

3 Sets x :20 Upright Torso

3 Sets x :20 Level Hands

1 Set x 250/200m Row

CONDITIONING
“MIXED ROW”

For Time:
250/200m Row
500/400m Row
750/650m Row
1,000/800m Row
750/650m Row
500/400m Row
250/200m Row

Rest 1:00 between efforts

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 – MONDAY 24.01.22 – “BACK TO BACK”

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,
:25 rest

CONDITIONING
“Back To Back “

21–18–15–12–9–12–15–18–21
Calories Row
400 mt Run

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