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 (Time)

For Time:

4 Rounds

200m Run

500/400m Row

200m Run

500/400m Ski

200m Run

1000/800m Bike Erg

200m Run

-Rest 3:00 b/t rounds-

Metcon (Time)

30 Sandbag Cleans For Time:

1:30 AMRAP

15/12 cal Assault Bike

25 Double Unders

Max Rep Sandbag Cleans (150/100)

-Rest 1:30 b/t sets-

*Workout is finished when athlete has completed 30 sandbag cleans total

Athletes Notes

Focus: Stimulus is high intensity. Athletes will be sprinting on the bike and double unders to earn time on the sandbag cleans. The workout is finished when 30 sandbag cleans total have been completed. Athletes must be mindful in how they modify this workout because making it too easy will result in completing too many sandbag reps per round and too hard will result in not enough per round. Athletes should be completing bike/double unders within 60 seconds and be able to complete between 4-6 sandbag cleans per round. Modify bike calories after first round if athletes do not get at least 30 seconds on the sandbag. Sub 185/135 power clean if you do not have a sandbag.