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 (4 Rounds for time)

For Time:

4 Sets

30/20 cal Assault Bike

400/300 m Row

300m Run

*Rest 3 minutes between sets

Focus: Stimulus is consistent pacing across sets. Athletes should find a pace on both that will allow them to maintain a 70% effort across all sets resulting in consistent scores for each set.

Metcon (Time)

30-24-18-12-6

Abmat Situps

Back Squat (95/65)

Hang Clean (95/65)

Shoulder to Overhead (95/65)

Focus: Athletes should select a weight that will allow for moderate sized sets on each barbell movement. Steady pacing and strategic sets sizes will allow athletes to continue chipping away at reps as volume decreases. Mindfulness of breathing with each rep of each movement will also prevent athletes from fatiguing prematurely.