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 (3 Rounds for time)

3 Sets

400m Run

500/400m Row

25 Burpee Variation*

-rest 3 minutes between sets-

Set 1: Burpee over line (Line Facing)

Set 2: Burpee to 6” target

Set 3: Burpee Broad Jump (3ft)

Athletes Notes

Focus:

Athletes should finish both the run and row around the 4-minute mark for each set.

The burpees should be done at a moderate to high pace.

Athletes will have 3 minutes of rest so they should push to be slightly uncomfortable for the entirety of each set.

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

Metcon (AMRAP – Rounds and Reps)

3-person team

20 min AMRAP

Partner 1: 8 Burpee Box Get Over (48/42)

Partner 2: 15 GHD’s

Partner 3: 30 yd Sled push (45/25)**

*Partners will all complete their station and then transition to the next station

**The sled weight will increase each time all partners have pushed at the current weight. Male athletes will increase by a 45lb plate each increase. Female athletes will increase following the pattern 45lb (first increase) + 45lb (2nd increase) + 25lb (3rd increase) + repeat

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Individual Version:

20 min AMRAP

8 Burpee Box Get Over (48/42)

15 GHD’s

30 yd Sled push (45/25)**

Athletes Notes

Focus:

Athletes need to pace this workout so they can complete each station with the same intensity.

The Burpees and GHDs will stay relatively the same

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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