Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

5 min single/double unders

-into-

15-10-5

Calorie Row

Calorie Ski

Calorie Bike Erg

*Focus: Moderate pacing and quality movement

Monostructural/WOD

Metcon (Time)

Monostructural

4 Rounds

500/400m Row

500/400m Ski

500/400m Seated Bike Erg

500/400m Standing Bike Erg

-Rest 2:00 b/t rounds-

*Focus: Looking at closer to a steady state type of cardio. Put music on and work at around 60-70% effort on all machines. If you don’t have access to all of these machines, sub in Burpees, Running, or another type of machine.

WOD

For Time:

3 Rounds

7 Power Snatch (95/65)

6 Power Snatch (115/85)

5 Power Snatch (135/95)

4 Power Snatch (155/105)

3 Power Snatch (185/135)

-Rest 2:00 b/t rounds-

*Focus: Use this workout to show quality of movement across all loads. Loading across sets should follow 40, 50, 60, 70, and 80% of 1RM snatch.