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)

Row

1000m-800m-600m-400m

Between each set complete 15 Burpee Box Get Overs (30/24)

Scoring: Time
Focus: Athletes should focus on staying consistent pacing throughout. Athletes are allowed to use their hands on the box during the get overs.

Metcon (Time)

4 Rounds

300/240m Bike Erg

12 Deadlifts (185/130)

12/9 cal Assault Bike

15 Toes to Bar

Scoring: Time
Focus: Athletes should aim to hold a steady pace throughout the entire workout. Weight on the deadlift bar should be something that could be done unbroken. In saying that, athletes should break it up strategically to allow for the best score. Toes to Bar should be broken up to complete consistent sets throughout every round.

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)