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 (Time)

50-35-20 (40-28-16 Women’s Calories)

Cal Ski

Cal Row

Cal Bike Erg

Athletes Notes

Focus:

The focus is to increase the pace as the calories go down.

Each machine should be around the same calories per hour.

If an athlete has a machine that they are not as efficient on as the others, athletes should focus on that one and give a little extra there to keep the intensity up and build time on that machine.

See Scaling and Sub Document HERE for calorie conversion chart (Page 5)

Metcon (6 Rounds for time)

6 Sets:

12/9 cal Ski

25ft Single Dumbbell Walking Lunge (50/35)

15 Pullups (odd rounds) / 15 Toes to Bar (even rounds)

25ft Single Dumbbell Walking Lunge (50/35)

12/9 cal Ski

-rest 1:1-

Athletes Notes

Focus:

The focus with each set is consistent times.

The ski and lunges should take the same amount of time.

If anything, the second set of lunges and ski should be faster.

The gymnastics movement that is in the middle should be done in 2-3 sets max.

This is a great workout to skill build and should be scaled for that.

Demo Videos

Dumbbell Walking Lunge – you may hold the dumbbell any way you would like. If you don’t have access to 25ft, then complete 8 total lunges in place.

Kipping Pull Up – scale to Banded Pull Ups if needed

Kipping Toes to Bar – scale to Hanging Knee Raises or Strict Sit Up if needed

If you don’t have access to a ski erg, then complete on another machine or run (see the scaling doc below for calorie conversion chart)

REMEMBER: REST 1:1 MEANS THAT YOU WILL REST FOR AS LONG AS IT TAKES YOU TO COMPLETE EACH SET

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