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.

Metcon (Time)

For Time:

For Time:

20/16 – 15/12 – 10/8

Cal Row

10/8 – 10/8 – 10/8

Cal Ski

10/8 – 15/12 – 20/16

Cal Bike Erg

-Rest 2:00-

20/16 – 15/12 – 10/8

Cal Bike Erg

10/8 – 10/8 – 10/8

Cal Row

10/8 – 15/12 – 20/16

Cal Ski

-Rest 2:00-

20/16 – 15/12 – 10/8

Cal Ski

10/8 – 10/8 – 10/8

Cal Bike Erg

10/8 – 15/12 – 20/16

Cal Row

Focus: Stimulus is moderate intensity across all sets. Athletes should treat this as steady state cardio with a 60-70% effort across all sets. If confused how workout is written, Male calories are 20-15-20 and 10-10-10. Female calories are 16-12-8 and 8-8-8.

*Score the workout for time with the rest in

Metcon (Time)

For Time:

12 Sandbag Cleans (150/100)

-into-

5 Rounds

12/9 cal Assault Bike

6 Burpee Box Get Overs (30/24)

3 Power Snatch (165/115)

-into-

12 Sandbag Cleans (150/100)

Focus: Stimulus is moderate, steady pacing throughout rounds. Athletes will have a “buy-in”/”buy-out” of 12 sandbag cleans (24 total in this workout). If athletes do not have access to a sandbag, substitute a 205/145 power clean. For the 5 rounds, athletes should attempt to maintain the same pace across rounds. Box can be traversed on box get overs in any fashion as long as the majority of the body (shoulders to knees) pass over the box. The weight on the power snatch should be moderate but quickly doable in fast singles.