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)

4 Sets:

30/24 cal assault Bike


400m Run


30/24 cal Bike Erg


-2:00 rest b/t sets-
Focus: Stimulus is moderate, steady pace. Effort should be around 70% and athletes should aim for similar pacing across each set.

Scoring:Time

Metcon (Time)

For Time:

250/200m Row

10 Clean and Jerks (95/65)

250/200m Row

8 Clean and Jerks (135/95)

250/200m Row

6 Clean and Jerks (155/105)

250/200m Row

4 Clean and Jerks (185/135)

250/200m Row

2 Clean and Jerks (205/145)

(Rx+ for this workout: 135/95, 155/105, 185/135, 205/145, 225/155)
Focus: Stimulus for this workout is moderate high. Athletes will be pushing the pace throughout and should focus on quick transitions from the bar to the rower and vice versa. Athletes are required to change their own weight and should make sure that their lifting area is clear to drop the barbell without landing or bouncing onto nearby equipment.

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)