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 (3 Rounds for distance)

8 Sets (0:00 – 8:00)

Every Minute on Minute

200/180m Row

-Rest 2:00-

8 Sets (10:00 – 18:00)

Every Minute on Minute

200/180m Ski

-Rest 2:00-

8 Sets (20:00 – 28:00)

Every Minute on Minute

400/360m Bike Erg

`*score is lowest amount of meters completed on each machine. If an athletes completes as written, they will score it as a max of 200/180m for ski and row and 400/360m for bike erg.

Athletes Notes

Focus: Athletes need to find a distance that take less than :50 seconds to complete. Athletes are moving for 30 minutes and should find a pace that works for them. If an athlete does not have access to a certain machine, they can sub running, burpees or another monostructural movement.

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

12 Box Jumps (24/20)

8 Double DB Step-Back Lunges (50s/35s)

5ft-10ft-15ft-20ft….

Handstand Walk

*each 5ft of HS walk is equal to 1 rep.

Athletes Notes

Focus: Athletes should attempt to move without stopping for the entire 15 minutes. The Box jumps should be smooth and the Lunge steps unbroken. As the Handstand walks get longer and longer, athletes should break early to avoid burnout on the high-skill movement. If an athletes can’t handstand walk, they should scale to a seal walk or double the distance bear walk.

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)