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 (6 Rounds for time)

Partner Workout

6 sets: (You go, I go)

20/15 cal Echo Bike

15yd Sled Push (2- 45’s/1-45’s)

15yd Sled Drag (2- 45’s/1-45’s)

*score is total time for both partners.

Individual Version:

6 sets:

20/15 cal Echo Bike

15yd Sled Push (2- 45’s/1-45’s)

15yd Sled Drag (2- 45’s/1-45’s)

-rest 1:1-

Scoring: Time

Athletes Notes

Focus:

Pacing should be moderate to high intensity.

You should hold the same pace on the bike each round.

The sled should be a weight that athletes can move smooth and unbroken for the 15-yard segments.

Based off a Rogue Dog Sled. Empty sled is ~100lbs

Rest 1:1 for individuals means you will rest the same amount of time it takes you to complete the set.

Check out our Scaling and Substitution Movement Document Here! for a calorie conversion chart and sled alternatives

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

15 Box Jump Overs (24/20)

20/16 Cal Bike Erg

50 ft Handstand Walk

20/16 Cal Bike Erg

15 Toes to Bar

Scoring: Rounds + Reps

Athletes Notes

Focus:

You need to focus on steady pacing throughout.

You should finish each round at around the same time.

You should focus on one skill to work on during this workout if you are not efficient at HSW and TTB.

Scaling one heavily and attempting a more challenging scale or the full movement on the other is a smart way to train to avoid frustration during the workout.

Check out our Scaling and Substitution Movement Document Here! for a calorie conversion chart and movement substitution options

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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