Open Gym Strength and Conditioning – Functional bodybuilding

Monostructural

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 (10 Rounds for time)

For Time:

10 Rounds

20/16 cal seated bike erg

10/8 cal standing bike erg

Focus: Athletes should focus on keeping a steady pacing across this workout. In the event that the athlete is unable to complete standing calories, they should change this workout to:

10 rounds

20/16 cal row/ski

100m run

During standing periods, athletes should focus on shifting bodyweight side-to-side to aid in driving the pedal down rather than staying completely centered which results in isolating work completely to the quads.