Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

monostructural wod/warm-up (No Measure)

5 min single/double unders

-into-

5 round of rowling

(5 max penalty burpee box jump overs)

Athletes Notes

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.

Metcon (AMRAP – Reps)

For Distance:

Row 1:30 minutes (test round) – Record monitor distance

-into-

4 x 1:30 min Row – Reset the monitor each round and COVER the monitor so it cannot be seen while working. Your goal is to match the same distance that you rowed in the initial test round WITHOUT watching the monitor. For each round, record the number of meters you are over or under from the test round. Ex. if you rowed 500 meters in the test round and 505m (or 495m) in round 1 of 4, you would score 5. Add the scores from each of the 4 rounds and perform that number of reps in burpees (Max of 50 penalty burpees)

*Scored by your number of total penalty reps

Athletes Notes

Note: Steady pacing across all rounds. Effort should stay around 60-70%. This workout is all about testing your ability to pace, even when you don’t have access to all the data while working.