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 (5 Rounds for time)

Every 5 minutes for 5 sets:

250/200m Row

30 Double Unders

250/200m Row

30 Crossovers Single Unders

Athletes Notes

Focus:

Athletes should aim to finish each set around the 3 minutes mark which will give them around 2 minutes to recover.

Athletes should focus on completing large sets of crossovers while having a high heart rate.

Double Unders and Crossovers

——–sub these with 2x the Single Unders

HOW TO COUNT CROSSOVERS

See HERE for calorie conversions if needing to use a different machine / running sub.

Metcon (Time)

3 rounds for time:

15/12 Calorie Assault Bike

25 GHD Sit Ups

100ft Sandbag BearHug Carry (150/100)

**see workout prep notes for sub options

Athletes Notes

Focus:

Athletes should attempt to maintain the same pace across all 3 rounds.

The bike should be done at 80% effort to allow for them to transition quickly to the GHD .

———-See scaling and sub document below for a GHD sub.

Sandbag Bear Hug Carry – must be held this way!

——sub for Heavy Dumbbell or Kettlebell Goblet Carry

See Scaling and Sub Document HERE for calorie conversions if needing to use a different machine / running sub as well as other 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)