5/12/22

Open Gym Strength and Conditioning – Functional bodybuilding

Bike erg

30 Sec Easy (60 RPM), 30 Sec Easy (60-65 RPM)

30 Sec Easy (70 RPM), 30 Sec Mod (70-75 RPM)

30 Sec Mod (80 RPM), 30 Sec Mod (80-85 RPM)

30 Sec Mod (85 RPM), 30 Sec Hard (85-90 RPM)

30 Sec Hard (90 RPM), 30 Sec Easy (55-60 RPM)

-Rest 2 Min-

5 Min Hard (95 RPM), 2 Min 30 Sec Mod (75-80 RPM)

4 Min Hard (95 RPM), 2 Min Mod (75-80 RPM,

3 Min Hard (95 RPM), 90 Sec Mod (75-80 RPM)

2 Min Hard (95 RPM), 1 Min Mod (75-80 RPM)

1 Min Hard (95 RPM)

-Rest 2 Min-

5 Sets:

1 Min Hard, Standing, High Damper (60-65 RPM)

1 Min Easy

*No Rest between reps and sets.

Total: 36 Min

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