Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

5 min single/double unders

-into-

2 Rounds

200/150m Row

200/150m Ski

200/150m Bike Erg

200m Jog

Focus: Moderate pacing and quality movement

Monostructural/WOD

Metcon (No Measure)

Monostructural

2000/1500m Row

-rest 2:00-

2000/1500m Ski

-rest 2:00-

4000/3000m Bike Erg

*Focus: Looking at closer to a steady state type of cardio. Put music on and work at around 60-70% effort on all machines. If you don’t have access to all of these machines, sub in Burpees, Running, or another type of machine.

WOD

Partner

4 rounds (each)

You go – I go

15/12 cal assault bike

6 Sandbag cleans (150/100)

50m Run

6 Burpee Box Jump Over (30/24)

50m Run

*Focus: Partner 1 will complete a round followed by partner 2. Stimulus is constant pacing across the round with moderate/moderate-high intensity. Set up your bike/sandbag a little over 50m from your burpee box. Use a sandbag weight that will allow for quality reps and utilize bringing the bag to the hip + a strong hip extension rather than trying to grip and rip from the floor. Legs will be fatigued from bike/cleans/sprint, so athletes should really focus during their first few jumps with the higher height on the box jump.

Cooldown/mobiity

Metcon (No Measure)

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)