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 (14 Rounds for time)

For Time:

14 Rounds

Odd Rounds: 200m Run

Even Rounds: 20/15 Assault Bike

*30 seconds of rest after every round

Focus: Stimulus is steady pacing across all rounds. Athletes will run on Rounds 1,3,5,7,9,11, and 13. Athletes will assault bike on rounds 2,4,6,8,10,12,14. There are 30 seconds of rest after every round (meaning rest after each run and after each bike). Athletes will score each round by time (rest time not included in score). Athletes should be getting each round done under 1:05. Adjusted distance/calories to meet this criteria if needed.

Metcon (Time)

4 Rounds

250/200m Row

4 Sandbag Cleans (150/100)

250/200m Ski

4 Sandbag Cleans (150/100)

500/400m Standing Bike Erg

4 Sandbag Cleans (150/100)

*1:1 work:rest b/t rounds*

Focus: Stimulus is moderate high intensity across rounds. Athletes should push the pace on rounds but not so much that they are having to excessively rest when going to the sandbag. Rounds times should be the same or slightly faster across workout. Substitute 205/145 barbell power clean if you do not have access to a sandbag.