Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

5 min single/double unders

-into-

2 rounds

1 min row

1 min bike

1 min ski

-rest 1:00-

Focus: Moderate pacing and quality movement

Monostructural/WOD

Metcon (Time)

1 round

500/400 m Row – Rest 1:00

2 rounds

250/200 m Row – Rest 0:45

3 rounds

150/100 m Row – Rest 0:30

1 round

500/400 m Ski – Rest 1:00

2 rounds

250/200 m Ski – Rest 0:45

3 rounds

150/100 m Ski – Rest 0:30

1 round

1000/800 m Standing Bike –

Rest 1:00

2 rounds

500/400 m Standing Bike –

Rest 0:45

3 rounds

300/200 m Standing Bike –

Rest 0:30

*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:

5 Rounds

20/15 cal assault bike

12 Double DB Deadlifts (50’s/35’s)

9 Double DB Hang Cleans (50’s/35’s)

6 Double DB Shoulder to Overhead (50’s/35’s)

-Rest 2:00 b/t rounds-

*Focus: Score each round individually. Use a weight on dumbbells that is challenging but able to be completed unbroken each round. Only one head of the DB needs to make contact with the floor on deadlifts. Hang cleans can be done between the legs or outside the legs.