Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

5 min single/double unders

-into-

1 round

30/24 cal ski

30/24 cal bike erg

30/24 cal row

Focus: Moderate pacing and quality movement

Monostructural/WOD

Metcon (Time)

Monostructural

5 Rounds:

200m run

15/12 cal ski

15/12 cal bike erg

15/12 cal row

-Rest 2:00 b/t round-

*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 Clean and Jerk (115/85)

6 Clean and Jerk (135/95)

5 Clean and Jerk (155/105)

4 Clean and Jerk (185/135)

3 Clean and Jerk (205/145)

-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 Clean and Jerk