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 (4 Rounds for time)

Partner

Every 6:00 (4 sets)

P1: 25/20 Calorie Assault Bike

P2: 25/20 Calorie Row

200m Banded run (together)

P2: 25/20 Calorie Assault Bike

P1: 25/20 Calorie Row

P1 will Bike while P2 Rows. Once they are both finished, they will run together while holding a band. Then they will complete calories on the other machine.
Focus: Pacing should be moderate to high intensity. Athletes should hold the same pace each round. Athletes can choose to switch which machine they start each round with. Athletes should have at least 60 seconds of rest between each set. The goal is sub-4:30 per set.

Metcon (Time)

For Time:

200/160m Ski

10 Squat Snatch (95/65)

400/320m Ski

6 Squat Snatch (125/85)

600/480m Ski

2 Squat Snatch (155/105)

*Rx+: (95/65), (135/95), (185/135)

-Rest 3:00-

2 Squat Snatch (155/105)

600/480m Ski

6 Squat Snatch (125/95)

400/320m Ski

10 Squat Snatch (95/65)

200/160m Ski

*Rx+: (95/65), (135/95), (185/135)

Score is the total time to include the rest.
Focus: Athletes need to focus on steady pacing throughout. The Ski should be slightly faster than a recovery pace to allow athletes to attack the squat snatches. If an athlete can not squat snatch due to a mobility issue, they should perform a power snatch and catch it as low as possible. Athletes should choose a weight that will feel heavy but will not fail for their final weight.

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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