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.

Metcon (5 Rounds for time)

5 Sets:

15/12 Calorie Assault Bike

12 Handstand Push Ups

9 Double Dumbbell Thrusters (50s/35s)

-rest 1:1-

Athletes Notes NOTE:

Rest 1:1 means that you will rest as long as it takes you to complete the set. So if the set takes you 2 minutes, you rest 2 minutes.

Focus:

Pacing on this should be moderate-fast.

Bike should be done in under a minute.

If athletes can not complete handstand pushups, they should scale to Hand-Release Pushups.

Thrusters are ideally done unbroken or two fast sets.

Check out our Scaling and Substitution Movement Document Here! for calorie conversion chart AND movement substitution options.

Monostructural (3 Rounds for time)

3 sets (1 set every 5 minutes)

5-10-15

Calorie Ski

*3x50ft Shuttle Run after each Ski

*Women’s Calories: 3-8-12

Athletes Notes

Flow

00:00 – 5:00

5 cal ski, 3x50ft Shuttle Run, 10 cal ski 3x50ft Shuttle Run, 15 cal Ski, 3x50ft Shuttle Run. Rest the remainder of time

5:00 – 10:00 Repeat for set 2

10:00 – 15:00 Repeat for set 3

Focus:

Athletes should pace this workout fast.

The ski should be done at a controlled sprint until the 15/12 calories then it should be all out to complete that set.

Shuttle Run = down 25ft and back 25ft for 50ft total.

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

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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