Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

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.

Monostructural Part A

Metcon (Time)

For Time:

400m Run

500/400m Row

400m Run

-rest 3:00-

500/400m Row

400m Run

500/400m Row

-rest 3:00-

800m Run

1000/800m Row

Monostructural part B

Metcon (Time)

5 rounds

20/15 cal Bike Erg

20 Alt. Hang DB Clean and Jerks (50/35)

10 Burpees over Dumbbell

Notes: Stimulus is moderate pacing with steady effort. Athletes should find a pace on all movements that can be maintained across rounds. Pushing too hard on any one movement will put athletes in a deficit on other movements. Emphasizing the pacing of breathing with each rep on Clean and Jerks and Burpees will keep athletes moving steady in this workout.