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)

Until 50 Burpee Box Jump Overs are complete:

2 min AMRAP:

5 Shuttle Runs (50ft)

Max Burpee Box Jump Overs (24/20)

-Rest 2 min between sets-

*Workout is scored by time when 50 Burpee Box Jump Overs have been completed (including the rest)

Athletes Notes

Focus:

This is a fast workout.

Athletes should push to complete the most amount of burpees in each round, but also stay under control to not fall off the wagon after the first round.

Athletes should make 3 points of contact behind each shuttle run line as well as facing the box during the Burpee Box Jump Overs.

1 Shuttle Run rep is down 25ft and back 25ft, for a total of 50ft.

See the scaling doc below for Shuttle Run Substitutions! !!

FLOW

0:00 – 2:00

Run 5 50ft Shuttle Runs, then in time remaining complete as many burpee box jump overs as you can.

2:00 – 4:00 Rest

Run 5 50ft Shuttle Runs, then in time remaining complete as many burpee box jump overs as you can (picking up on the # you left off on in set 1)

4:00 – 6:00 Rest

……. continue this pattern until you get to 50 total burpee box jump overs.

NOTE Yes, if you make it to 49 burpee box jump overs and the time runs out, you must rest the 2:00 and complete the 5 50 ft shuttle runs before you can complete that one remaining burpee box jump over.

See Scaling and Sub Document HERE for shuttle run alternatives!!!

Metcon (AMRAP – Rounds and Reps)

15:00 min AMRAP

15/12 cal Bike Erg

15 Pullups

10 Double DB Shoulder to Overhead (50s/35s)

Athletes Notes

Focus:

This workout has a heavy focus on pacing.

The goal is to complete the 1st round at a steady pace, and then match that time for the remainder of the 15 minutes.

Scaling the movements so you can complete consistent sets is important.

Pullups should be done in short, quick sets.

Scale to Banded Pull Ups or Ring Rows if needed.

The shoulder to overheads should be unbroken. Remember this means you can technically do strict press, push press or push jerks.

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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