Open Gym Strength and Conditioning – Bodybuilding

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Warm-up (No Measure)

Monostructural/WOD

5 min Single/Double Unders

-into-

5 rounds of Rowling

(5 max penalty Burpee Box Jump Overs)
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.

Monostructural (Time)

1000-800-600-400-200m

Bike Erg

100-200-300-400-500m

Row

*30 Double unders after each row

Scoring: Time
Focus: Pacing is moderate throughout. As the workout goes on the intensity should build. For the double unders, athletes should scale to 60 single unders or lower the reps to encourage practice under fatigue. Athletes could also complete as many double unders as they can in :45 seconds instead of a set number each round.

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

For Rounds + Reps:

500/400m Bike Erg*

10 Double DB Squat (50s/35s)

10 Double DB Clean and Jerks (50s/35s)

*Bike erg is equal 4 reps (125/100m = 1 rep)

Scoring: Time
Focus: Pacing should be moderate to moderate-high intensity. Dumbbell movements should allow for athletes to move smooth through each round for the entirety of the 15 minutes. Athletes may hold the DBs however they would like on the shoulders for the squats as long as one hand is on each handle throughout the entirety of the set. The DB clean and jerks must be taken from the ground and then touch the shoulders before going overhead. One head from each DB should touch the ground before each rep.

Cooldown/Mobility (Checkmark)

1 min Couch Stretch (each side)

1 min Pigeon Pose (each side)

1 min Quad Smash (each side)

1 min Double Banded Overhead Shoulder Distraction + Curtsy (each side)

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