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)

5 sets:

500/400m Bike Erg

200m Run

-rest 3 minutes between each set-

Athletes Notes

Focus:

Athletes should push to complete each set at the same time.

The goal is to push hard during each set.

The goal is to finish each movement in less than 2 minutes.

See Scaling and Sub Document HERE for calorie conversions if needing to use a different machine.

Metcon (3 Rounds for time)

3 Sets (1 Set Every 8:00)

21-15-9*

Calorie Ski

12-9-6

Box Jump Overs (30/24)

*Women’s calories: 16-12-6

Athletes Notes

Focus:

Effort should be the same across all 3 sets.

Athletes should be able to control their breathing and heart rate through the first 21 and 15 calorie of each set.

The athletes should be able to push hard through the 9 calories and the final 6 box jump overs.

Flow – with mens calories

0:00 – 8:00

21 Calorie Ski . 12 Box Jump Overs, 15 Cal Ski, 9 Box Jump Overs, 9 Cal Ski, 9 Box Jump Overs

Rest the time remaining

8:00 – 16:00

Complete set 2

16:00 – 24:00

Complete set 3

See Scaling and Sub Document HERE for calorie conversions if needing to use a different machine / running sub.

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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Functional Pump (No Measure)

Start here!

Shrimp on the Barbie (10 Rounds for time)

10 Sets

20 Cal Row

*Rest 1:1 between sets.

*2 Legless Rope Climb during rest.

Athletes Notes

TARGET SCORE

Target Time Each Set: sub 1 minutes

Time Cap Each Set: 1 minutes 15 seconds

STIMULUS and GOALS

How to Pace: CHALLENGE! This one is tricky because the harder you go the more tired you will be and the quicker you need to get through the rope climbs. So know what a fast pace is for you on the row, establish that in the first 1-3 rounds and then just stick to it throughout so you can fall into that pace for the rest of the rounds.

How it should Feel: GASSY and GRIPPY! This one will mostly be gassy because of the amount of rowing but don’t look over that the grip will be challenged with the row and rope climb combo.

SCALING

The SCALING aim is to have consistent row times and not failing to be able to get the rope climbs in the rest time.

Scaling option to finish near the target score:

10 Sets

16 Cal Row

*Rest 1:1 between sets.

*1 Legless Rope Climb during rest.

Check out our Scaling and Substitution Movement Document Here! for more recommendations!

Warm Up (No Measure)

1. Crossover Symmetry Activation Plus

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

2-3 Sets

1:00 Row (moderate)

5 Single Slow Strict Chin Up

4. Workout Prep

1 Set: (at workout pace)

5 Cal Row

1 Half Legless Rope Climb

Bodybuilding (Checkmark)

10 Sets x10 Barbell Curl

10 Sets x10 Chest Supported Row

10 Sets x10 Cable Curl

10 Sets x10 Seated Row