Open Gym Strength and Conditioning – Bodybuilding

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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.

Monostructural (10 Rounds for time)

10 sets Every 3 minutes:

200/175m Ski

6 Burpee Box Jump Overs (24/20)

Scoring: Time
Notes: *pacing is high intensity across all 10 sets. Finding a pace that is fast but can be held throughout is key to stay consistent. Athletes should have at least 90 seconds of rest between sets with a hard cap at the 2 minutes.

Metcon (Time)

15 min Cap: For time + As heavy as possible

15/12 cal assault Bike

10 Thrusters (95/65)

15/12 cal assault Bike

8 Thrusters (115/80)

15/12 cal assault Bike

6 Thrusters (135/95)

15/12 cal assault Bike

4 Thrusters (155/105)

15/12 cal assault Bike

Establish 1 rep max Thruster in remaining time

You will have two scores. One is time for completion of the last Assault Bike and then your heaviest completed Thruster.
Notes: *pacing is moderate to high intensity across the entire workout. Assault Bike should take around minute to complete and then move straight to the barbell for the thruster sets. The weight on the bar should be something that the athlete can complete unbroken every single time.

1RM Thruster (Weight)

Thruster for load:

#1: 1 rep

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)