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)

4 sets (1 set every 5 minutes)

Even Sets: (0:00, 10:00)

15/12 Calorie Row

15 Burpee Broad Jumps (3ft)

15/12 Calorie Row

Odd Sets: (5:00, 15:00)

15/12 Calorie Assault Bike

15 Burpee Broad Jumps (3ft)

15/12 Calorie Assault Bike

Focus:

Pacing should be fast.

Athletes should work to get each machine done with enough gas in the tank to push the burpees hard.

The second time back on the machine should be uncomfortable for the last 15/12 calories.

The broad jumps are 3ft across the board. Your hands may contact the line but your feet must not touch the line on your takeoff or land. It is a 2-foot takeoff and land.

Flow

0:00 – 5:00

Complete 15/12 Calorie Row, 15 Burpee Broad Jumps (3ft), 15/12 Calorie Row as fast as you can. Rest in the time remaining.

5:00 – 10:00

Complete 15/12 Calorie Assault Bike, 15 Burpee Broad Jumps (3ft), 15/12 Calorie Assault Bike as fast as you can. Rest in the time remaining.

10:00 – 15:00

Complete 15/12 Calorie Row, 15 Burpee Broad Jumps (3ft), 15/12 Calorie Row as fast as you can. Rest in the time remaining.

15:00 – 20:00

Complete 15/12 Calorie Assault Bike, 15 Burpee Broad Jumps (3ft), 15/12 Calorie Assault Bike as fast as you can. Rest in the time remaining.

Check out our Scaling and Substitution Movement Document Here! for calorie conversion chart

Metcon (4 Rounds for reps)

4 sets (New Set Every 5:00)

30 Pushups

70 yd Farmer Carry (100s/70s)

Max Bike Erg Calories in the remaining time

**Score = bike erg calories only

Focus:

Athletes need to focus on steady pacing throughout each of the 4 sets.

Break up the pushups early and often to avoid burnout.

The athletes should complete them in sets of at least 5 across all 30 reps.

The Farmer Carry should be heavy but be done in at least 35yd unbroken sets.

The bike should be steady across the entire time remaining.

There is no rest between sets and athletes will have 4 separate scores.

All scores should be close to the same.

Flow

0:00 – 5:00

Set 1 of:

30 Pushups

70 yd Farmer Carry (100s/70s)

Max Bike Erg Calories in the remaining time

5:00 – 10:00

Set 2

10:00 – 15:00

Set 3

15:00 – 20:00

Set 4

Check out our Scaling and Substitution Movement Document Here! for movement substitution options

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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