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)

2,000m/1,600m Bike Erg

EMOM (including 0:00)

4 Burpee Box Jump Overs (24/20)

Athletes Notes

Focus:

Athletes need to pace the burpees to allow for ample time.

They should stay on the bike until the minute is up to ensure the most amount of meters are attained.

The bike should be at a pace that will allow them to do the burpees quickly.

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

Metcon (Time)

50/40 cal Assault Bike

15 Wall Walks

50/40 cal Assault Bike

Athletes Notes

Focus:

Athletes need to look to keep a smooth pace on the first bike.

The wall walks should be done at a steady pace to avoid burnout.

As soon as they are done, athletes should push the last bike to get done as quickly as possible.

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