Open Gym Strength and Conditioning – Functional bodybuilding

Monostructural

monostructural wod/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 (Time)

For Time:

100/70m Row

50m Run

100/70m Ski

50m Run

200/140m Bike

-Rest 1:30 seconds-

250/200m Row

200m Run

250/200m Ski

200m Run

500/400m Bike

-Rest 3:00 seconds-

500/400m Row

400m Run

500/400m Ski

400m Run

1000/800m Bike

Note: Push the pace on each round but take pacing into consideration as volume increases. Effort across rounds should stay between 70-80%.