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)

3 Rounds

10/8 cal Row

6 Burpees Over the Rower

30 Double Unders

-Rest 2:00-

2 Rounds

15/12 cal Row

9 Burpees Over the Rower

45 Double Unders

-Rest 2:00-

1 Round

30/24 cal Row

18 Burpees over Rower

90 Double Unders

*score to include the rest times

Athletes Notes

Focus: This should be a steady pacing throughout the entire workout. Each set should take the same amount of time. The workload is the same. Athletes should scale the double unders to an appropriate amount for them. If an athletes need to scale to single unders, it is double the reps.

Metcon (2 Rounds for time)

Partner:

For time:

150/120 Cal Assault Bike (split)

*before you can switch off the machine, you must complete 8 Alt. Single Arm Devil’s Press. (Must start the workout with Devil’s Press)

**10 min Cap** If a team finishes before, they earn extra rest

-Rest 5:00 –

At 15 minute mark

Partner:

For time:

150/120 Cal Ski (split)

*before you can switch on the machine you must complete 12 GHDs. (Must start the workout with GHDs)

Athletes Notes

Focus: Pairs should communicate with each other and figure out the amount of time on the machine until they switch. Going for larger sets would result in fewer “buy-ins” but also would mean that athletes would have to stay on the machine for longer periods of time. This format allows for strategy among teams. If individual, athletes can create a round format for then to follow to complete the amount of calories.

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!

Functional Pump (Checkmark)

8 sets

15 Cal Ski Moderate

15 Deficit Push Ups

2 sets

12-10-8

DB Bench press (2×70)

Strict Pull Up

Rest 2:00 b/t sets

4 sets

2 rounds

Banded Overhead Tricep Ext

Banded Hammer Curls

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 (moderete)

5 Single Slow Strict Chin Up

4. Workout Prep

1 Set: (at workout pace)

5 Cal Row

1 Half Legless Rope Climb

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!

Bodybuilding (Checkmark)

10 Sets x10 Barbell Curl

10 Sets x10 Chest Supported Row

10 Sets x10 Cable Curl

10 Sets x10 Seated Row