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: Part A (Time)

Part A:

For Time:

Max Effort: 500m Row

-rest-

Part B:

At 10 minute mark start

Death by Line Facing Burpees

(Athletes start with 5 reps and add 1 every minute until failure)

**SCORE PART A ONLY HERE.

Athletes Notes

Focus:

Athletes will perform a 500m as fast as possible.

The time should be adequate for athletes to recover before attempting death by burpees.

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

Monostructural: Part B (AMRAP – Reps)

Part A:

For Time:

Max Effort: 500m Row

-rest-

Part B:

At 10 minute mark start

Death by Line Facing Burpees

(Athletes start with 5 reps and add 1 every minute until failure)

**SCORE PART B ONLY HERE: Total # of burpees completed.

Athletes Notes

Focus:

Athletes will perform a 500m as fast as possible.

The time should be adequate for athletes to recover before attempting death by burpees.

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

Metcon (Time)

3 rounds

10/8 cal Assault Bike

10 Toes to Bar

10 Squat Snatch (95/65)

-Rest 5:00-

2 rounds

20/16 cal Assault Bike

10 Toes to Bar

10 Squat Snatch (115/85)

-Rest 5:00-

1 round

30/24 cal Assault Bike

10 Toes to Bar

10 Squat Snatch (135/95)

**rest at least 5:00 between sets.

Athletes Notes

Focus:

Steady pacing throughout the entire workout is the goal.

Athletes should be able to perform quick singles on the barbell throughout the entire workout.

The assault bike should be done at a pace that can be held for every set.

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