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 (4 Rounds for time)

For Time:

4 Rounds

15/12 cal row

5 Burpees to 6 inch target

5 Burpees over parallette (or bar)

5 Burpee Box Jump Overs (24/20)

5 Burpee Box Get Overs (48/42)

15/12 cal row

*4 min rest between rounds

Focus: Stimulus is moderate intensity across all sets. Workout is scored by time for each round. Athletes should aim to have similar scores across round or get slightly faster as the workout progresses. Both hands must make contact with the 6 inch target. Failure to make contact with both hands means the jump must be redone but not the entire burpee. Athletes are allowed to use any method to traverse the box on box get-overs as long as the majority of the body (shoulders to knees) pass over the box.

Metcon (Time)

Partner

For Time:

200m Partner Run

20 Synchro Wallballs (20/14)

8 Sandbag to Shoulder (150/100)

200m Partner Run

20 Synchro Wallballs (20/14)

12 Sandbag to Shoulder (150/100)

200m Partner Run

20 Synchro Wallballs (20/14)

16 Sandbag to Shoulder (150/100)

200m Partner Run

20 Synchro Wallballs (20/14)

20 Sandbag to Shoulder (150/100)

Focus: Stimulus is moderate intensity. Athletes will perform the run for the total distance with their partner and complete the total number of wallballs synchronized with their partner. Sandbag to shoulder reps are split between partners. Partners should be passing below parallel at the same time as their partner on wallballs. Sandbag to shoulder reps must alternate shoulders and athletes must show full extension at the top of each rep. Perform 205/145 barbell power cleans if you do not have access to a sandbag.