How to make the most of Open Gym


How to make the most of Open Gym:

  1. Play well with others
    1. Only come during scheduled hours
    2. Follow the posted rules
    3. Be respectful of all
    4. Find out what your other attendees are doing
  2. Do a WOD you missed from that week
  3. Add in strict gymnastics… 3-5 sets x 5-15 reps of pull ups, push ups, lunges or toes to bar
  4. Mobilize trouble areas
  5. Practice a skill

High Value Workouts:

  1. Simple strength and conditioning
    1. Work up to a heavy set of 3: back squat, deadlift or strict press
    2. Run a mile or row 2000 meters
  2. “Cindy has the runs”
    1. 20 minute AMRAP: 5 pull ups, 10 push ups, 15 air squats, 100 meter run
  3. 21-15-9: burpees & heavy kettlebell swings