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 (8 Rounds for time)

Partner

8 sets: (each) You go, I go

250/200m Row

15 Bar Facing Burpees

Individual

8 Sets:

250/200m Row

15 Bar Facing Burpees

-rest 1:1-

Athletes Notes

Focus:

This should be a sprint back and forth for all 8 sets.

Athletes should attempt to finish each set at the same time.

Athletes will rest a full set so they should go slightly faster than they want.

See Scaling and Sub Document HERE for calorie conversion chart

Metcon (Time)

For time:

4 rounds:

250/200 m Ski

20 Toes to Bar

20-16-12-8

Alt. Hang KB Snatches (53/35)

Athletes Notes

Flow

250 Ski, 20 Toes to Bar, 20 Alt. Hang KB Snatches

250 Ski, 20 Toes to Bar, 16 Alt. Hang KB Snatches

250 Ski, 20 Toes to Bar, 12 Alt. Hang KB Snatches

250 Ski, 20 Toes to Bar, 8 Alt. Hang KB Snatches

Focus:

Athletes should aim to finish each ski at around a minute.

The toes to bar should be broken up so that athletes can move smooth through each of the 80 reps in the workout.

Scale the toes to bar to V-Ups if needed.

The Single Arm Kettlebell Snatches – these are alternating each rep- should be done at a weight that athletes can move smooth in the transition between hands.

This will be the most difficult part and should be practiced before the workout.

See Scaling and Sub Document HERE for calorie conversion chart

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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