Monostructural wod

MGW WOD – SATURDAY WOD 25.03.23 “ CLEAR “

MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
20 Down Unders
20 Push Press (empty barbell)

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
6 Squat Clean

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING
“CLEAR”

For time With a Partner

600 mt Run Together
1000 mt Ski Erg
50 mt Plate Push #20/15
600 mt Run Togeter
60 mt Burpee broad Jump
1000 mt Row
600 mt Run Togeter
200 mt Bear Hug Carry
100 Wall Ball #9/6
600 mt Run Togeter

M WOD – THURSDAY 23.03.23 – “ MIKKO’S TRIANGLE”

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
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 05.09.22

GWM WOD – SATURDAY WOD 18.03.23 “ BASIC “

MOBILITY & WARM UP

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
6 Squat Clean

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING
“BASIC”

EMOM 42 Min

Min 1: 1 Round Of Cindy (5 Pull Ups – 10 Push Ups – 15 Squats)
Min 2: 15/12 Cal Row
Min 3: 1 Rounds of DT ( 12 Deadlift-9 Hang Power Clean-6 Push Press) #52/35
Min 4: 15/12 Cal Bike Erg
Min 5: 50 Double Unders
Min 6: 15 Burpees
Min 7: Rest

M WOD -BENCHMARK THURSDAY 16.03.23 -BENCHMARK “2.5K RUN”

MOBILITY & WARM UP

On a 8:00 Clock

Partner 1 performs a 100m jog while Partner 2 performs a movement. When Partner 1 returns, they transition to the movement while Partner 2 heads out on the run. After both partners have completed a movement they can progress to the next movement.

Motivate athletes to cycle through two to three times or until the clock hits 8:00.
1) Alternating Single-Leg Toe Touches
2) Inchworm + Push-up
3) Samson Stretch
4) Alternating Toe Touch in Plank
5) Air Squat + Good Morning

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.

3 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.

5 Sets x 100m 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.

100M PACE	400M PACE	2.5K TIME GOAL
:22	1:28	~9:20
:25	1:40	~10:30
:27	1:48	~11:15
:30	2:00	~12:30
:35	2:20	~14:30

1 Set x 200m at Mile Pace

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
BENCHMARK “2.5K RUN”*

compare to 16.12.21

M WOD – MONDAY 27.02.23 – “BITTER BERRY”

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
8 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

CONDITIONING
“BITTER BERRY“

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

Complete each 250m sprint in < 1:15.

Active recovery

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

MG WOD -THANKS GOD IT’S FRIDAY 17.02.23 – “EYE TO THE SHINES”

MOBILITY & WARM UP

Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
50-ft. Walk on heels only
10 Alternating Samson Stretch
50-ft. Walk on toes only

Rest 1:00
Set 2
AMRAP 3′:
100m Jog
10 Leg Swings (across body) / Leg
100m Backwards Jog
10 Leg Swings (forwards & back) / Le

Rest 1:00
Set 3
AMRAP 3′:
50m Side shuffle (change direction halfway)
10 Tuck Jumps
50m Side shuffle (change direction halfway)
10 Alternating Cossack Squats

SKILLS & SPECIFIC WARM UP
Box Jump

3 Rounds
:20 Box Jump Overs
100m Run

CONDITIONING
“EYE TO THE SHINES”

6 Rounds For Time:
400m Run
12 Box Jump Overs #75/60

*Compare to 22.04.22

MG WOD – TUESDAY 14.01.23 – “SEAPLANE“

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

Rowing

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
“SEAPLANE“

AMRAP 20′

5-10-15-20-25… Continue the pattern until the 20 minutes are up

Cal Row
Burpee Over The Row

COOL DOWN

Accumulate
2:00 L-Sit Hold
50 V-ups

M WOD – TUESDAY 24.01.23 – “LONG ASSAULT“

MOBILITY & WARM UP

1 set
3:00 Assault Bike, Ski Erg, Bike Erg
10 scorpion stretch (slow)
10 table tops (slow)

1 set
5 slow wall squats
5 hand release push-ups
5 single-arm ring rows / arm

1 set
5 PVC front squats
5 diamond push-ups
1-5 strict chin-ups or supine ring rows

1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict chin-ups C2B or inverted ring rows

SKILLS & SPECIFIC WARM UP
Snatch Practice

Set 1
10 Snatch Grip Deadlift
50m Shuttle Run
Set 2
10 Snatch Deadlift + Shrug
50m Shuttle Run
Set 3
10 Partial Overhead Squat
50m Shuttle Run
Set 4
10 Hang Power Snatch
50m Shuttle Run
Set 4
10 Power Snatch
50m Shuttle Run

CONDITIONING
“LONG ASSAULT“

4 Rounds For Time:
45/36 Cal Assault Bike
100 mt Shuttle Run

Rest 2 : 1

Score is more slowest of four

M WOD – THURSDAY 19.01.23 -BENCHMARK “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 RUN“*

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

*compare to 06.06.22

MG WOD – TUESDAY 03.01.23 – “YELLOW LINE”

MOBILITY & WARM UP

Set 1:
2 Rounds:
:20 In-place Alternating Soldier Kicks

Rest :10
:20 High Plank to Low Plank

Rest :10
Set 2:
2 Rounds:
:20 Alternating Hamstring Stretch (Heel down, toe up, reach)

Rest :10
:20 Alternating Reach, Roll, Lift

Rest :10

SKILLS & SPECIFIC WARM UP

Set 1:
15 Pulls on the rower (Easy pace)
5 Push-ups (Everyone with hands elevated)
Set 2:
15 Pulls on the rower (18-20 Strokes per minute pace)
5 Push-ups (Everyone from knees)
Set 3:
15 Pulls on the rower (22-24 Strokes per minute pace)
5 Push-ups (From toes if able)
Set 4:
15 Pulls on the rower (26-30+ Strokes per minute pace)
5 Push-ups (Workout option)

ACCESSORY

ON A 10:00 CLOCK PRACTICE ON:
Handstand

3 Sets
:30 Handstand Hold

Rest :30

CONDITIONING

“YELLOW LINE”

For Time
200 Cal Row
E2MOM
odd: 10 Box Jump
even: 10 Burpees Over The Row