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 (4 Rounds for time)

Every 6 min for 4 sets:

600/520m Row

600/520m Ski

50 Double Unders

Scoring: Time

Athletes Notes

Focus: Pacing should be moderate to high intensity. Athletes should hold the same pace for Ski and the Row the entire time. Athletes should have around a minute of rest.

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10yd Plate Overhead Walking Lunge (45/25)

12 GHD’s

10yd Plate Overhead Walking Lunge (45/25)

12 Deficit Push-ups (45s)

*Each 5yd section is 1 rep

Scoring: Rounds + Reps

Athletes Notes

Focus: Stimulus is moderate to moderate-high intensity. 12 min AMRAP time and low reps means that athletes can maintain an elevated pace without risk of burning out. Deficit pushups are the main movement that athletes could burnout on, so encourage fast, quick sets and utilize rest on knees (with hands off of the ground) as much as needed.

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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