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:
50/40 cal echo Bike
200m Run
40/32 cal echo Bike
200m Run
30/24 cal echo Bike
200m Run
20/16 cal echo Bike
200m Run
10/8 cal echo Bike
200m Run
Focus: Stimulus is consistent pacing on echo bike and run. Athletes should find a pace on both that will allow them to maintain a 70% effort across all rounds with run times being constant throughout entire workout.
Metcon (6 Rounds for time)
Partner
6 Rounds
(1:1 / Work:Rest)
250/200 Ski*
250/200 Row*
6 Synchro Burpee Box Get Overs (30/24))
12 Sandbag Cleans (150/100)
*Row and ski can be completed at the same time. Partners should alternate each round on the machine that they use.
strategy
Notes: Stimulus is high intensity. Athletes will work with a partner and should communicate to make sure that machine efforts are pushing the pace but will still allow for athletes to go directly into burpee box get overs and then into sandbag cleans. 1:1 work:rest format will give athletes ample rest to recover and allow them to apply the same effort to the next round. Partners will alternate machines each round so that a given partner will row three rounds and ski three rounds.
Burpee Box Get Over: The wording “get-over” means that athletes can get from one side of the box to the other in any fashion as long as the majority of the body passes over the box. Methods include planting hands on box while bringing feet on top and over the box, planting hands on box while bringing knee on top and over the box, and hopping up to a seated position and pivoting on top of the box and hopping down. These reps are synchro meaning that both athletes must be on the floor at the same time for the following rep to be valid.
Sandbag Cleans: Reps split between partners. Athletes should choose a weight that they can consistently go back-to-back on reps with minimal rest. Modify by using a lighter bag or barbell power clean at 155/105. One to one reps will allow athletes to move quickly and efficiently even after the aerobic fatigue from machines and BBGO.
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