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.

Monostructural

Metcon (Time)

For Time:

4 Rounds

250/200m Row

*30 sec rest after each round

-into-

2 Rounds

500/400m Row

*1:00 min rest after each round

-into-

1 round

1000/800m Row

*1:30 min rest after round

-into-

2 Rounds

500/400m Row

*1:00 min rest after each round

-into-

4 Rounds

250/200m Row

*30 sec rest after each round

Focus: Adjust pacing at distances increase and keep each row at a 70% effort across rounds. Score includes all rest time (with the exception of the final 30 sec rest after the ending 250/200m round).

Metcon (Time)

Partner

You Go – I Go

4 rounds (each)

20/15 cal Assault Bike

15 yd Sled Push (3-45’s/2-45’s)

15 yd Sled Pull (3-45’s/2-45’s)

15 Double DB Shoulder to Overhead (50’s/35’s)

Athletes Notes

Notes: Stimulus is moderate pacing across rounds. Athletes will perform this work with a partner “You Go – I Go” style. Goal should be similar times across rounds or slightly faster scores each round. If you do not have access to a sled, sub a 15yd plate push, weighted box push, or partner assisted band sprint for the push and sub 15 jumping air squats with wallball (20/14) for pull (hold wallball in front hug/jump is not for height – just clearance from floor). Sled pull is performed by holding sled uprights and walking backward.