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)

Partner

5 sets (each) (1:1 – Work:Rest)

15/12 Calorie Row

8 Burpee Box Get Over (30/24)

12/9 Calorie Row

8 Burpee Box Get Over (30/24)

9/7 Calorie Row

*If doing as individual, then complete 5 sets and rest as long as it takes you to complete.

Athletes Notes

Focus:

Athletes should push slightly harder than they want to in each set.

You have longer sets which means longer rest.

Athletes should be able to recover significantly before the next set.

Flow

One partner is completing their set, while the other partner is fully resting.

BOTH partners will do 5 sets. Only record your set times.

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

Metcon (6 Rounds for reps)

Partner:

6 Sets

4 min AMRAP

P1: 12/9 cal Ski Erg*

P2: 12/9 cal Bike Erg*

20 synchro Wall Balls (20/14)

Max Rope Climbs in Remaining Time**

*rest 2:00 b/t set*

*Partner will switch machines each set

**Partners get 1 climbing rope per team

Individual Version:

6 Sets

4 min AMRAP

Odd Sets: 12/9 cal Ski Erg

Even Sets: 12/9 cal Bike Erg

20 Wall Balls (20/14)

Max Rope Climbs in Remaining Time**

*rest 2:00 b/t set*

Athletes Notes

Focus:

Bike Erg and Ski Erg should take the same time between each athlete.

The Wall Balls should be broken up smart from the beginning, at most 2 sets.

The goal should be to have the same amount of time to rope climb each of the 6 sets.

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