Open Gym Strength and Conditioning – Functional bodybuilding

Monostructural/WOD

Warm-up

Warm-up (No Measure)

5 min single/double unders

-into-

5 round of rowling

(5 max penalty burpee box jump overs)

Focus: Rowling is a skill game of trying to get the erg monitor to land exactly on 100m each round. Begin rowing at a normal pace and take your last pull between 70-80m and let the monitor “rowl” (row+bowling) into the 100m mark. The number of meters you are over or under 100m are the number of penalty burpees you must complete. There is only a max of 5 penalty burpee box jump over each round.

Focus: Moderate pacing and quality movement

Monostructural

Metcon (4 Rounds for time)

4 sets

15/12 cal ski

5 Burpee Box Get-Overs (48/42)

15/12 cal row

5 Burpee Box Get-Overs (48/42)

15/12 cal bike erg

5 Burpee Box Get-Overs (48/42)

Rest 3:00 b/t sets