Monostructural wod

M WOD – MONDAY 04.12.23 – “”ALL OUT RUN“

4 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or Air Bike. Perform straight through on one machine OR switch after :60 of work.

3 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
10 step back lunges/leg
10 single-leg toe touches/leg

SKILLS & SPECIFIC WARM UP
Running Warm Up & drill

1 set:
Perform each drill 50-meter out and 50-meter back.
High knees
Butt kickers
Skip for height
Skip for distance
Side shuffle (switch directions halfway through)
Jog

1 set:
100-meter run
– Rest 2:00
200-meter run

CONDITIONING

“ALL OUT RUN”

For time:
Run 800 meters
– Rest 2:00.
Run 600 meters
– Rest 1:00.
Run 400 meters
– Rest :30.
Run 200 meters

Each running effort should be all out.

M WOD – THURSDAY 16.11.23 -“SPOT THE FLOW”

2 sets:
10 alternating spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups

2 sets:
:40 air squats
– Rest :20
:40 burpees
– Rest :20

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:

Calculate Drag Factor

1 set:
250-m 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
“SPOT THE FLOW“

For time:
Row 250 m
– Rest 1:00
Row 500 m
– Rest 2:00
Row 1,000 m
– Rest 4:00
Row 500 m
– Rest 2:00
Row 250 m

beginner option if you don’t close the 250 mt test in less than 1 minute:

For time:
Row 200 m
– Rest 1:00
Row 400 m
– Rest 2:00
Row 800 m
– Rest 4:00
Row 400 m
– Rest 2:00
Row 200 m

Substitutions:
Bike Erg | 2 x distance
Assault Bike | 2.5 x distance
SkiErg | same distances
Run | same distance as beginner option

M WOD – THURSDAY 09.11.23 -“SHORT VO2”

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 – Running Warm Up

CONDITIONING

“SHORT VO2“

10 x 400m Run@ 75-80% FC Max (Zone 2-3)
Rest 45 sec

Prendi il passo e mantieni il tempo in tutte le serie con uno scartto di 2-5 sec +/-. Se il tempo aumenta di 15 sec. interrompi le serie e finisci su un ergometro in zona 1-2 per 10 minuti.

WM WOD – THANKS GOD IT’S FRIDAY 27.10.23 – “MEASURE YOURSELF”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP

Front Squat – Clea – Thrusters

On a 10:00 Clock:
3/4 sets Build Untill Workout Weight
1 power clean
1 squat clean
1 front squat
– Rest 1′ 30″ between sets.

CONDITIONING

“MEASURE YOURSELF”

7 rounds for max reps:
1:30 to accumulate:
1 power clean #61/43
1 squat clean
1 front squat
AMRAP Cal Ski Erg/Bike Erg/Row
1:30 rest

The three weightlifting movements are a Complex

M WOD – Tuesday 03.09.23 – “BEST PACE”

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

Rowing

On the minute set your max calorie
Row
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:

Calculate Drag Factor

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
“BEST PACE“

EVERY 3 MIN X 10 ROUNDS
250 mt Row

Score is Slowest Time

MW WOD – SATURDAY 23.09.23 – NOT TO FORGET “SEPTEMBER 11, 2001”

WARM UP

Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 100m Jog
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Jog Backwards
Partner 2: Prisoner Squat

SKILLS & SPECIFIC WARM UP
SDHP – OH Squat – Clean – Jerk

Build up in 4 sets:
2 rounds:
3 shoulder presses
3 overhead squats
3 sumo deadlift high pulls
3 push presses
3 front squats
3 squat cleans
3 push jerks
3 back squats
3 deadlifts
– Add load each set up to workout weight.

CONDITIONING
“SEPTEMBER 11, 2001”

For time:
2001-m run or row
11 shoulder presses #52/38
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.

MG WOD -THANKS GOD IT’S FRIDAY ROAD TO NOVEMBER 11 – 22.09.23 – “STEP BY STEP”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing

Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Scap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP

Kipping – Toes To Bar – Running Warm up

CONDITIONING
“STEP BY STEP”

4 Rounds For Time in a 18′ time cap
400 mt Run
30 Step Ups #60/50
15 Toes To Bar

COOL DOWN

Bring sally Up Push Up Test

WMG WOD – TUESDAY 19.09.23 – “THERE IS A NEW LADY”

MOBILITY&WARM UP
1 Round
30 jumping jacks
30 mountain climbers
250-mt Row (easy pace)

1 Round
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
500-m Row (less than 2:20)

1 Round
10 single-arm KB swings / arm (eye level)
10 hollow rocks
10 arch-ups
500-m Row (less than 2:10)

SKILLS & SPECIFIC WARM UP
Clean – Kipping – Chest to bar
In 8 minutes increase the weight on the bar to do 3 Heavy Squat Clean

CONDITIONING
“THERE IS A NEW LADY”
3 Rounds For time:
500mt Row
15 Clean #52/35
9 Chest To Bar Pull-Ups

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)

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 -BENCHMARK THURSDAY 07.08.23 -“CARDIO PARTY”

MOBILITY & WARM UP

2 rounds:
10 jumping jacks
10 over-the-fences
10 jumping jacks
10 Samson lunges
10 jumping jacks

1 set
Running Warm Up

SKILLS & SPECIFIC WARM UP

Pose Running

Then:

1X :30, 2000 mt Pace rest :30
1x :30, 1000 mt Pace rest :45
1x :45 Moderate Pace

EMOM 3:
100-m run
– Build in pace with each run.

CONDITIONING
“CARDIO PARTY“

For time:
Run 1 mile
2,000-meter Assault Bike
1,000-meter row
Run 1 mile

Beginner option:
For time:
Run 800 meters
1,000-meter Assault Bike
500-m row
Run 800 meters