Open Gym Strength and Conditioning – Functional bodybuilding

Monostructural

Warm-up (No Measure)

5 min single/double unders

-into-

5 round of rowling

(5 max penalty burpee box jump overs)

Athletes Notes

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.

Metcon (5 Rounds for time)

Decreasing distance on Rounds

Row

Ski

Bike Erg

Round 1: 500/400m on each machine

-Rest 2:00 after bike-

Round 2: 400/320m on each machine

-Rest 1:30 after bike-

Round 3: 300/240m on each machine

-Rest 1:00 after bike-

Round 4: 200/160m on each machine

-Rest :30 after bike-

Round 5: 100/80m on each machine

*scored by total time (Including rest time)

Athletes Notes

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.