Open Gym Strength and Conditioning – Bodybuilding

()

Warm-up (No Measure)

Monostructural/WOD

5 min Single/Double Unders

-into-

5 rounds of Rowling

(5 max penalty Burpee Box Jump Overs)
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)

4 Sets

20 Wallballs (20/14)

15 Deadlifts (185/135)

4 Wall Walks

(New Set Every 5:00)

Scoring: Time
Focus: Pacing on this workout is moderate-high intensity. Athletes should not “sprint” but should be moving at a slightly uncomfortable pace on this to get the best score possible. The same score should be attainable across all 4 sets as the fatigue sets in. Athletes will know if they paced correctly if the times are all within 15 seconds of each other. Athletes should push to remain unbroken in all of the wall balls and deadlifts, or two quick sets, and then move smooth throughout the entirety of the wall walk set. Scaling so that you can complete each round within 3 minutes with a 3:30 CAP for each set. If athletes find themselves above the 3 minute mark in the first round, they should look at scaling the weight back on the movements or scaling the wall walks to a more attainable number.

Monostructural (3 Rounds for reps)

EMOM for 10 sets:

200/175m Row

-Rest 1-

EMOM for 10 sets:

30 Crossovers

-Rest 1-

EMOM 10 sets:

12 Line Facing Burpees

Score is the minute with the lowest score. Row score will be set 1, Crossover score is set 2 and Burpee score is set 3.

Highest score that is attainable is 242 for males and 217 for females.

Scoring: Reps
Focus: Athletes should look to keep a steady pace across every minute of work. Score is the lowest score for each 10 minute section. If the athlete fails to meet the work requirement, that will be their score. (Example: an athlete only was able to complete 25 Crossovers on the 6th minute but continued to complete 30 every other minute, their score for Crossovers is 25. Same applies for the rowing meters and Line Facing Burpees.)

Cooldown/Mobility (Checkmark)

1 min Couch Stretch (each side)

1 min Pigeon Pose (each side)

1 min Quad Smash (each side)

1 min Double Banded Overhead Shoulder Distraction + Curtsy (each side)