LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
3 Rounds x 45 Seconds each movement
Active Samson
Walkouts
Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
MOBILITY
Wrist Stretch: 45 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.
Movement Prep
10 Scap Pull-ups
10 Seconds Active Hollow Hang on Bar
1-3 Strict Pull-ups
Strength
S: Back Squat (10-8-6-4-2 Back Squats)
10-8-6-4-2 Back Squats
All sets are completed “On the 3:00”, and all repetitions are taken from the rack.
On the 0:00… 10 Reps @ 70%
On the 3:00… 8 Reps @ 75%
On the 6:00… 6 Reps @ 80%
On the 9:00… 4 Reps @ 85%
On the 12:00… 2 Reps @ 90%
Metcon
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
9 Power Cleans (155/105)
12/9 Strict HSPU
9 Front Squats (155/105)
12/9 Strict Pull-Ups
“Top Heavy” couples a moderate barbell with two strict gymnastic movements. Purposefully strict today, our challenge will be the stamina over the course of the 18 minute range. It is not often that we incorporate strict gymnastics into our metabolic conditioning, which in turn naturally places a large emphasis on pacing.
Strict gymnastic strength is one to disappear if we push to close to movement failure. Athletes who have failed a strict HSPU or pull-up due to muscular fatigue can absolutely relate. It can slow our cycle rate dramatically, if not to a standstill.
Stimulus wise…
Barbell loading is intended to be on the moderate side, and a load we could cycle for 15+ repetitions unbroken, when fresh (on both the power clean and front squat).
Strict Handstand Pushups and Strict Pull-Ups
As we approach the workout, we want to ensure the numbers we are choosing for each movement could be done unbroken, when fresh, if we went for it. If our estimated max set is above that number, let’s reduce it until those conditions are met.
On the pull-ups, a strict pull from rings or kids bar. On the handstand pushups, we are again after our strict strength development today, and modifying the movement to a pike pushup (off a box) is our recommended movement of choice here.
LINS FITT 