LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
AMRAP 8:
100 Meter Rowling
10 Meter Burpee Broad Jump Out
10 Meter Walking Luge Back
*One partner working at a time. Partner not on rower completes “rowling” air squat penalty as other does burpee broad jumps/lunge. Tag and switch following the walking lunge back.
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
MOBILITY (12:00 – 15:00)
Ankle Stretch Off Box: 30 Seconds Each Leg
Standing on top of a box, drop one heel off the edge to stretch the calf. Bending the knee may intensify the stretch.
Wrist Stretch On Box: 30 Seconds Each Direction
On top of a box, place fingertips towards the body for 30 seconds and away from the body for 30 seconds.
Front Rack Stretch on Box: 1 Minute
From a kneeling position, place the elbows on the edge of the body with forearms vertical. Drop the head and chest towards the floor to feet a stretch through the triceps and lats.
TEACHING
ROW
Rhythm + Power
Starting out each AMRAP, the row can either make or break our energy levels. Let’s focus on working hard and smart. Find a smooth rhythm that allows you to be powerful and control the heart rate. This means having a strong drive with the legs on the way out, and a controlled slower recovery on the way back in. If our stroke rate is too fast, we’re likely going to jack the heart rate up going into the cleans, causing us to rest or slow down. Do the work with the legs and hips on the drive, and let gravity do most of the work on the way back in. Rowing for calories, we’ll still be able to get these done fairly quickly with a lower stroke rate and stronger drive, while still being composed for the barbell.
G: Strict HSPU (1 Max set)
Complete 1 Max set of Strict HSPU & Pull Ups
Strict Handstand Pushups
1 Attempt for Max Repetitions
If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.
Two options for completion:
Dumbbell Strict Presses
Barbell Half Presses
Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.
Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – let’s choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.
G: Strict Pull Ups (1 set for max reps)
1 Set for Max Repetitions
If we are beneath 3 strict pull-ups, let’s band today. Choosing a band tension that allows for at least 7 reps, we want to fall somewhere in the 7-15 rep range here. In our notes, be sure to track which band we used as we’ll be building upon this base.
Metcon
WOD: Metcon (AMRAP – Rounds and Reps)
3 x AMRAP 4, resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24″/20″)
Part #1 – 135/95
Part #2 – 115/80
Part #3 – 95/65
Weights decrease over the course of the three AMRAP’s. Score will be total reps, so that the system can add together a sum total.
In “Doce”, we have three AMRAP’s where coming close to finishing a single round in each is the challenge.
Most athletes will find themselves close to finishing the burpee box jump overs, or, getting back to the rower for a handful of calories.
Stimulus wise, we have loads that decrease over the three rounds. With the aim being, we want to maintain our intensity. If we finish for example a single round in Part #1, that is our aim in Part #2 and Part #3.
Part #1 – We are looking for a load that we could cycle for 15+ repetitions unbroken, when fresh.
Part #2 – We are looking for a load that we could cycle for 21+ repetitions unbroken, when fresh.
Part #3 – We are looking for a load that we could cycle for 27+ repetitions unbroken, when fresh.
Pacing the row to a certain extent is a must in order to be able to bring our effort to the power cleans. This is the only place in the workout where we may need to come to a complete stop, due to pulling strength. We want to push the row to capitalize on the calorie counts, but not to the point where we can’t bring a very high effort to the barbell.
Despite it being a single set of 21 power cleans per round, it is likely in our best interest to break this set before we think we need to. Holding onto the bar and getting into the teens is impressive, but if it slows to singles or stretched out sets with big breaks between… we likely could do better with smaller sets. This will also preserve our ability to cycle through the burpee box jump overs. The cleans can be a significant separator for athletes, and we want to push here, but we also need to be able to function on the following burpees. As we have likely felt in some point in our training – the burpee box jump over movement can slow dramatically when we are overly fatigued. To the tune of 3-5+ seconds slower per repetition.
LINS FITT 