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 (Time)

For Time:

120/90 Calorie Assault Bike

Every 2 minutes including 0:00 complete 8 Burpee Box Get Overs (30/24)

Athletes Notes

Focus:

Steady pacing on the burpees is optimal to allow for most amount of time on the bike as possible in the 2 minutes of work.

The goal is to find a pace on the bike to consistently complete the same amount every 2-minute interval.

Burpee Box Get Overs using a 30inch box for men and a 24 inch box for women

FLOW

0:00 – 2:00 : Complete 8 Burpee Box Get Overs, then hop on the bike and work on your calories.

2:00 – 4:00: At the 2 min mark, hop off your bike, complete 8 burpee box get overs, then get back on your bike and continue to accumulate calories

……continue this for every 2 minutes until 120/90 calories have been accumulated

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

Metcon (Time)

Partner

For Time:

2000/1600m Row

80 Box Jumps (24/20)

1600/1200m Row

120 GHD Sit Ups

1200/800m Row

160 Pushups

*Reps split between partners

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Individual

For Time:

1000/800m Row

40 Box Jumps (24/20)

800/600m Row

60 GHD Sit Ups

600/400m Row

80 Pushups

Athletes Notes

Focus:

Steady pacing is required throughout this workout.

Athletes should communicate with their partner to allow for fast sets back and forth on the movements.

The reps do not have to be split evenly. If P1 is better on one movement and P2 is better on the other, they can do more of that movement.

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