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 (13 Rounds for time)

For Time:

4 Rounds

500/400m Bike Erg

*30 sec rest after each round

-into-

2 Rounds

1000/800m Bike Erg

*1:00 min rest after each round

-into-

1 round

2000/1600m Bike Erg

*1:30 min rest after round

-into-

2 Rounds

1000/800m Bike Erg

*1:00 min rest after each round

-into-

4 Rounds

500/400m Bike Erg

*30 sec rest after each round

Focus: Adjust pacing at distances increase and keep each Bike Erg at a 70% effort across rounds. Score includes all rest time (with the exception of the final 30 sec rest after the ending 500/400m round).

Metcon (Time)

“You go – I go”

4 Rounds (each)

300m Run

20 yd sled pull w/ rope (2-45’s/1-45)

20 yd sled push (2-45’s/1-45)

30 Pushups

Athletes Notes

Notes: Stimulus is moderate to moderate high intensity. 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 20yd plate push, weighted box push, or partner assisted band sprint for the push and sub 15 jumping air squats with wallball (20/14) + 15 pullups for rope pull (hold wallball in front hug/jump is not for height – just clearance from floor). Aerobic fatigue from run/sled will make pushups more difficult than when performing fresh so athletes should focus on purposeful breathing as they work on the sled. Fast, quick sets up pushups will prevent athletes from being stopped due to burnout.