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)

Partner

5 sets (each): You go, I go

12/10 Calorie Assault Bike

60 Double Unders

12/10 Calorie Assault Bike

Athletes Notes

Focus:

Athletes should go fast on the first assault bike but still be under control.

Keeping the heart rate low enough to allow for unbroken double unders.

——-SUB THE DOUBLE UNDERS WITH 120 SINGLE UNDERS

The second bike should be a high intensity sprint.

Athletes should aim to finish each set within 5 seconds of each other.

See Scaling and Sub Document HERE for calorie conversion chart

Metcon (Time)

For time:

10-8-6-4-2

Strict Pull Ups

20-16-12-8-4

Pushups

30-24-18-12-6

Air Squats

10-8-6-4-2

Single DB Box Step-Over (50#/35#) (24”/20”)

*16 min cap

Athletes Notes

Focus:

Athletes should aim to get faster as the workout progresses.

The reps get shorter so intensity should be raised. Athletes should avoid completing big sets to avoid burnout.

FLOW

10 Strict Pull Ups, 20 Push Ups, 30 Air Squats, 10 Single DB Box Step Overs

8 Strict Pull Ups, 16 Push Ups, 24 Air Squats, 8 Single DB Box Step Overs

6 Strict Pull Ups, 12 Push Ups, 18 Air Squats, 6 Single DB Box Step Overs

4 Strict Pull Ups, 8 Push Ups, 12 Air Squats, 4 Single DB Box Step Overs

2 Strict Pull Ups, 4 Push Ups, 6 Air Squats, 2 Single DB Box Step Overs

See Scaling and Sub Document HERE for 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)

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Functional Pump (No Measure)

Start here!

Shrimp on the Barbie (10 Rounds for time)

10 Sets

20 Cal Row

*Rest 1:1 between sets.

*2 Legless Rope Climb during rest.

Athletes Notes

TARGET SCORE

Target Time Each Set: sub 1 minutes

Time Cap Each Set: 1 minutes 15 seconds

STIMULUS and GOALS

How to Pace: CHALLENGE! This one is tricky because the harder you go the more tired you will be and the quicker you need to get through the rope climbs. So know what a fast pace is for you on the row, establish that in the first 1-3 rounds and then just stick to it throughout so you can fall into that pace for the rest of the rounds.

How it should Feel: GASSY and GRIPPY! This one will mostly be gassy because of the amount of rowing but don’t look over that the grip will be challenged with the row and rope climb combo.

SCALING

The SCALING aim is to have consistent row times and not failing to be able to get the rope climbs in the rest time.

Scaling option to finish near the target score:

10 Sets

16 Cal Row

*Rest 1:1 between sets.

*1 Legless Rope Climb during rest.

Check out our Scaling and Substitution Movement Document Here! for more recommendations!

Warm Up (No Measure)

1. Crossover Symmetry Activation Plus

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

2-3 Sets

1:00 Row (moderate)

5 Single Slow Strict Chin Up

4. Workout Prep

1 Set: (at workout pace)

5 Cal Row

1 Half Legless Rope Climb

Bodybuilding (Checkmark)

10 Sets x10 Barbell Curl

10 Sets x10 Chest Supported Row

10 Sets x10 Cable Curl

10 Sets x10 Seated Row