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.

Metcon (AMRAP – Rounds and Reps)

Partner

16 min AMRAP

15 GHD’s/Abmat Situps

15 DB Bench (50s/35s)/Pushups

15/12 cal Ski/Row

*P1 will complete GHD/DB Bench/Ski while P2 completes Abmat situps/Pushups/Row. On the following round P2 will move to GHD combo and P1 will move to Abmat combo. Partners must complete current movement before team can proceed to following movement.

*Score by rounds + reps. Reps are combined total for partners (90 possible reps for male teams / 84 possible reps for female teams per round).

Athletes Notes

Focus: Steady pacing is required throughout this workout. The athletes need to communicate so they do not bury each other. Scaling the movements so athletes can hold a steady pace is important.

Monostructural (5 Rounds for time)

5 sets: 1:1

12/10 Cal Assault Bike

200m Run

12/10 Cal Assault Bike

Athletes Notes

Focus: Athletes should push to maintain the same time on each set or have negative splits across the 5 sets. (negative splits mean times get faster with each set.) If an athlete cannot run, they can substitute for another machine.

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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