LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30sec
Bike
Active Spidermans
30s
Row
Active Samson
30 Seconds
shuttle sprint
Air Squats
Dumbbell Warmup
Performed With Light Dumbbells:
5 Romanian Deadlifts
5 Hang Power Cleans
5 Strict Press
5 Front Squats
5 Step Back Lunges (Each Leg)
MOBILITY
Pigeon Pose on Box: 45 Seconds Each Leg
Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.
Dumbbell Squat Hold: 1 Minute
Holding a dumbbell in the goblet position, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground.
Gymnastics
G: Gymnastics (1-6-10)
1 wall walk up
6 shoulder taps
10 HSPU
Teach/Skill
T/S: Warm-up (No Measure)
DUMBBELL FRONT SQUATS
Bell Position Options
Just like there were a few options on the burpee box jump overs, there are a few as well for the dumbbell front squats. Keeping the bells together takes some instability out of the bells, while the traditional option or bells back option may be better depending on mobility.
Metcon
WOD: Metcon (Time)
“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike/Row
Score is Slowest Round
THE WHY
One of the reasons we are recording all 5 rounds for this interval workout is to analyze our splits. In workouts like this, it is sometimes common for athletes to come out relatively hot in round 1, only to see their scores fall off quite a bit with each round. While it is ok for the first round to be a touch faster than the following rounds, we don’t want a drastic fall off. Keeping these within a few seconds of each other from round to round means that athletes spent more time in the Learning Zone and less time in the Panic Zone. The Learning Zone is filled with improvements, while the Panic Zone is typically filled with frustration and dread.
LINS FITT 