Frontier Fitness SF East – 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 (AMRAP – Reps)

12 min AMRAP:

300/200m Bike Erg

1-2-3-4-5-6-7-8…..

Bar Muscle Ups

*Each 150/100m is a rep

**See Workout Prep Notes for Flow and Substitution Options

Athletes Notes

Focus:

Each BMU set will increase in difficulty.

The bike should be used as a recovery piece between each set.

Athletes should scale to Burpee Pull Up if they can’t perform Bar Muscle Ups .

Can scale burpee pull ups to Burpee to Target

FLOW

0:00 – 12:00

300m Bike Erg, 1 Bar Muscle Ups, 300m Bike Erg, 2 Bar Muscle Ups, 300m Bike Erg, 3 Bar Muscle Ups. 300m Bike Erg, 4 Bar Muscle Ups, 300m Bike Erg, 5 Bar Muscle Ups…keep climbing until the 12 minute mark.

Score = total reps

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!

Monostructural (Time)

For Time:

1000/800m Row

500/400m Ski

200 Double Unders

500/400m Ski

1000/800m Row

Athletes Notes Focus:

Steady pacing is key for this workout.

Athletes should look to maintain the same amount of intensity throughout each half of the workout.

Athletes should scale Double Unders to 2x Single Unders (400.)

If an athlete can perform both but struggle with Crossovers , they should attempt that.

See Scaling and Sub Document HERE for calorie conversion chart and recommended 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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