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.

Metcon (Time)

For Time:

Partner

4000/3000m Row

Rest 2:00

4000/3000m Ski

Rest 2:00

8000/6000m Bike Erg

Focus: Stimulus is consistent pacing across sets. Athletes should focus on a steady-state effort around 70%. Athletes can switch as needed until total distance is completed but it is suggested to complete 1 min efforts back and forth.

Metcon (Time)

4 Rounds

25/20 cal Assault Bike

20 Deadlifts (205/145)

20 Push-ups

Focus: Effort across rounds is moderate. Athletes should find a pace that can be maintained across all 4 rounds. Weight on barbell should be roughly 50% of 1rm. Fast, quick sets on DL and push-ups will keep athletes moving without risking burnout.