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)

Teams of 4:

4 Rounds:

250/200m Ski

20yd Sandbag Bearhug Carry (150/100)

500/400m Bike Erg

30yd Sled Push (190/145)

*All athletes on the team start on separate stations. Once all athletes have completed their station, all athletes will switch stations until all team members have completed each station 4 times.

Individual Version:

4 Rounds:

250/200m Ski

20yd Sandbag Bearhug Carry (150/100)

500/400m Bike Erg

30yd Sled Push (190/145)

Athletes Notes

Focus:

Steady pacing throughout these stations is the goal.

Athletes should pace so they do not fall off the pace and back up their teammates.

The Ski and Bike should take roughly a minute and the Sandbag and Sled should be faster which will allow for rest.

Goblet a heavy dumbbell goblet carry as a sub for the sandbag carry

See the scaling and sub document below for several options for sled movement substitution options

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

Monostructural (3 Rounds for calories)

5 min on each – 1 min rest b/t machines

Ski

Row

Bike Erg

*score total calories on all on machines

-rest 3:00 b/t-

3 min on each – 1 min rest b/t machines

Ski

Row

Bike Erg

*score total calories on all on machines

-rest 3:00 b/t-

1 min on each – 1 min rest b/t machines

Ski

Row

Bike Erg

*score total calories on all on machines

Athletes Notes

Focus:

Athletes should increase pace as the time worked decreases.

Score will be total calories on each machine.

The 1-minute rest will allow athletes to reset and get ready to give high effort on the next interval.

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)