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)

Monostructural (4 Rounds for time)

4 sets:

16/12 Cal Row

8 Burpee Box Get Overs (48/42)

16/12 Cal Assault Bike

8 Burpee Box Get Overs (48/42)

-rest 3 min between sets-

Athletes Notes

Focus:

The focus is to complete each set within 5 seconds of the first interval.

The get-overs should be done facing the boxes and athletes may use their hands to get over the box.

Demo Videos

Burpee Box Get Overs

if you don’t have access to a 48/42 inch box, complete 12 reps at 30/24

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!

Metcon (3 Rounds for reps)

AMRAP 2:00

200/160m Ski

20 GHD Sit Ups

Max Wall Walks

-Rest 2:00-

AMRAP 3:00

200/160m Ski

20 GHD Sit Ups

Max Wall Walks

-Rest 2:00-

AMRAP 4:00

200/160m Ski

20 GHD Sit Ups

Max Wall Walks

SCORE = ONLY Wall Walk Reps (not including buy in reps)

Athletes Notes

Focus:

Goal is steady pacing on each interval.

The buy in will stay the same which allows for more wall walks to be completed on each set.

The Ski and GHD should be completed in a controlled sprint to allow for ample time.

Demo Videos

GHD Sit Up

scale to V-Ups OR Stick Sit Ups if needed

Wall Walk

scale to Elevated Box Walks OR Inchworm with Double Push Up if needed

Flow

0:00 – 2:00 Complete 200/160m Ski , 20 GHD Sit Ups, in time remaining do max Wall Walks

2:00 – 4:00 Rest

4:00 – 7:00

Complete 200/160m Ski , 20 GHD Sit Ups, in time remaining do max Wall Walks

7:00 – 9:00 Rest

9:00 – 13:00 Complete 200/160m Ski , 20 GHD Sit Ups, in time remaining do max Wall Walks

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution 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)

Athlete Notes

Couch Stretch

Pigeon Stretch

Quad Smash