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 (10 Rounds for reps)

For Reps (10 scores):

10 sets

1:30 min AMRAP

15/12 cal Row

Max Burpee Box Jump Overs (24/20) in remaining time

-Rest 1:30 b/t set-

Athletes Notes

Focus: Athletes should look to have the same score across all 10 sets. Athletes should want to get the most amount of burpees for their score but should place a larger emphasis on repeating the same amount across all 10 sets. The row should take :45-:60 and then athletes will have remaining time to complete as many burpees.

Metcon (Time)

“Bad Annie”

100-80-60-40-20

Double Unders

50-40-30-20-10

Sit-ups

Athletes Notes

Focus: Athletes should focus on steady pacing throughout this workout. Breaking early is important. After the first 2 rounds, athletes should look to increase their pace and finish the workout strong. Double unders can be scaled for single unders but double the reps.

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)