4-Wheel Drive

LINS FITT – Functional Fitness

Warm Up

WU: Warm-up (No Measure)

WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

1 Minute

Easy Bike

Low Box Step-ups

Side Lunges

45 Seconds

Moderate Bike

Mountain Climbers with Hands on Box

Side Shuffles

30 Seconds

Faster Bike

Straight Leg Burpees (No Chest Contact)

Shuttle Runs

WOD: Metcon (AMRAP – Reps)

5 Rounds:

AMRAP 4:

21/15 Calorie Assault Bike

15 Burpee Box Jumps (24/20)

Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between
BURPEE BOX JUMPS

Broad Jump vs. Step and Jump

We’ll talk about two common options on the burpee box jumps. Athletes can choose the one that they feel will allow them to move fast and efficiently. No matter the option, let’s stick to the theme of keeping the body tight.

We’ll call the first one the “broad jump” method. In this option, athletes will transition right from the burpee to the box jump without a step in between. While this is faster, athletes will have to jump from a little further away from the box than the second option.

The second option is the “step and jump”. Out of the burpee, athletes will take a step forward to get as close as they can to the box before jumping up. While this is slower, athletes do not have to jump quite as far, which can make these a little more sustainable.

Metcon

M: Metcon (No Measure)

3 Giant Sets, not for score:

10 Single Legged Dumbbell Deadlifts

10 Dumbbell Bench Press

10 Dumbell Russian Twists
On the single legged dumbbell deadlifts, we are holding two dumbbells. Allow the free leg to rise behind us as we descend into the negative, and move slowly with precision. Balance is an variable here. The dumbbells do not need to touch the ground, and for most athletes, they shouldn’t in order to maintain sound positioning with our back. Complete all 10 repetitions on one side, and then switch.

On the dumbbell bench press, we are looking for the traditional flat bench, dumbbell press. These weights do not need to be the same used for the single legged deadlifts.