Monostructural wod

M WOD – MONDAY 04.07.22 – “TIME TRIAL 2K ROW”

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

3 Sets x 150m Row

Rest 1 min between sets.
Row at a sustainable, “infinite pace.”
Help athletes identify how long it takes to row the distance. This will help them identify a fast but sustainable pace for the 1k
Anyone row to the point of fatigue is rowing too fast right now.

3 Sets x 150m Row

Rest 1 min 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.

1 Set x 250m at 1k

Pre-Workout Rest

Review any of the Assault Bike, BikeErg , 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
“TIME TRIAL 2K ROW”

2000 mt Row

M WOD -MONDAY 13.06.22 -BENCHMARK “BLUEBERRY”

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

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
“BLUBERRY “*

FOR TIME
125m Row
250m Row
500/400m Row
1000/850m Row
500/400m Row
250m Row
125m Row

Rest 1:00 between distances

*Compare to 04.02.22

M WOD – MONDAY 06.06.22 – “BLUEBERRY RUN”

MOBILITY & WARM UP

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 23.05.22 – “RASPBERRY”

MOBILITY & WARM UP

SKILLS & SPECIFIC WARM UP
Running Warm Up

CONDITIONING
“RASPBERRY“

FOR TIME
300m Fast, 45 Sec Rest easy row
400m Mod/Fast, 2 Min Rest easy row
500m Mod/Fast, 2 Min Rest easy row
600m Mod, 2 Min Rest easy row
500m Mod/Fast 2 Min Resteasy row
400m Mod/Fast, 2 Min Rest easy row
300m Fast
Total: 3000m

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

MW WOD -TUESDAY 05.04.22 – “THE PACER”

WARM UP

Set 1:
15 Pulls on the rower (Easy pace)
5 Squat Therapy reps against a wall (start an arms distance away)
Set 2:
At a 15-18 Strokes per minute pace, notice your /500m. It should be a high
number, and your stroke rate should be relatively hard to hit because it’s
slower than we would typically go.
15 Pulls on the rower (15-18 Strokes per minute pace)
5 Squat Therapy reps against a wall (move a few steps closer to the wall)
Set 3:
15 Pulls on the rower (18-20 Strokes per minute pace)
5 Squat Therapy reps against a wall (move a few steps closer to the wall)
Set 4:
15 Pulls on the rower (Below 25 Strokes per minute pace)
5 Squat Therapy reps against a wall (as close to the wall as possible while maintaining proper squat form)

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball Shot

4 Sets:
:20 Row
Rest :10
:20 Wall Balls (no more than 7 reps)
Rest :10

CONDITIONING
“THE PACER”

For Time:
20 Pulls on the Rower
15 Wall Balls #9/6

Row until you accumulate
2000/1600m

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

MG WOD -THANKS GOD IT’S FRIDAY 22.04.22 – “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

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.