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 (5 Rounds for time)

5 rounds for time:

15/12 cal Row

10 Burpee Box Get Overs (30/24)

15/12 cal Row

-Rest 2:00 between sets-

Scoring: Time

Athletes Notes

Focus: Pacing should be moderate to high intensity. Athletes should hold the same pace for both rows and move controlled the entire time. The goal is to have the same time for each of the 5 sets.

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

100 Double Unders (split-athletes work at same time))

12 Sandbag Cleans (150/100)(split)

12 synchro burpees to plate

Scoring: Rounds + Reps

Athletes Notes

Focus: Athletes need to focus on steady pacing throughout. The cleans should be a weight that can be done back and forth. If not sandbag, athletes can sub 185/135 Power Cleans. Synchro burpees to plate should be at a pace that is comfortable for you. Communicate with your partner. Both athletes will feel like they are the slow athlete and push the pace. Athletes should know that it is a 20-minute workout and should be consistent in their pacing.

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)

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