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 (Time)

Partner: For time

300/240 cal Bike Erg*

*Before switching on the bike, athletes must complete:

5 Deadlifts (225/155)

50ft HS Walk

5 Deadlifts (225/155)

**score is total time to complete calories on the bike

Individual:

5 Rounds for time:

25/20 Calorie Bike Erg

5 Deadlifts (225/155)

50ft HS Walk

5 Deadlifts (225/155)

Athletes Notes

Focus:

Steady pacing is required throughout this workout.

The athletes need to communicate on when they should switch on the bike.

After completing a round, athletes do not have to immediately get on the Bike Erg.

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

Monostructural (4 Rounds for reps)

4 Sets (New Set Every 6:00)

6 min AMRAP

400m Run

500/400m Row

Max Burpees to 6 inch Target in Remaining Time

Athletes Notes

Focus:

Athletes should push to maintain the same amount of burpees on each set.

There is no rest between sets so athletes should pace accordingly.

Starting the workout at 70%-75% effort and then picking up the pace accordingly after is going to be the best strategy for maximum number of reps.

Check out our Scaling and Substitution Movement Document Here! for 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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