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)

Every 5 minutes for 6 sets:

20/16 Cal Ski Erg

50 Double Unders

20/16 Cal Row

Focus:

Athletes should finish each set with around 2:30 minutes of rest.

If an athlete finds themselves working past the 3-minute mark on each interval they should scale either the calories or Double Unders.

Complete 2x Single Unders in place of Double Unders

Flow

0:00 – 5:00 (ideally resting from 2:30-5:00)

Complete 20/16 cal Ski, 50 Double Unders, 20 /16 cal row

5:00-10:00 (ideally resting from 7:30-10:00)

Complete set 2

10:00-15:00 (ideally resting from 12:30-15:00)

Complete set 3

15:00-20:00 (ideally resting from 17:30-20:00)

Complete set 4

20:00-25:00 (ideally resting from 22:30-25:00)

Complete set 5

25:00-30:00 (ideally done by 27:30)

Complete set 6

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

Metcon (Time)

Team of 3

5 Sets each (Work:Rest – 1:2)

10 Handstand Push Ups

10/8 Assault Bike Calories

50yd Sled Push (25/empty)

-Rest –

Individual

5 Sets:

10 Handstand Push Ups

10/8 Assault Bike Calories

50yd Sled Push (25/empty)

-Rest 1:2 (rest double the time it takes you)-

*score is total time, including rest

* Sled is based off of a ~100lb Rogue Dog Sled

Focus:

Athletes should perform each set at a high intensity.

The HSPU should be unbroken or 2 very quick sets.

The Assault Bike should be quick but controlled and the sled push needs to be a run, not a walk.

Athletes should be able to repeat each set and finish around the same time for all 5 sets.

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

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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