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.

Echo bike conditioning

Metcon (10 Rounds for time)

Echo Bike

10 Rounds (new round every 2:30)

20/15 cal Echo Bike

Athletes Notes

Notes: Stimulus for this workout is high intensity. Effort should be around 85-90% for every round. Athletes can rest for the remainder of the round but it is advised to pedal easy on the bike to keep legs moving and to help clear fatigue.

Metcon (Time)

For Time:

6 sets (New set every 5:00 min).

Odd Sets (Sets 1, 3, and 5)

15/12 cal Row

10 Burpee Box Jump Overs (24/20)

5 Sandbag Cleans (150/100)

Even Sets (Sets 2, 4, and 6)

15/12 cal Ski

10 Burpee Box Jump Overs (24/20)

5 Sandbag Cleans (150/100)