LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
Warmup Run
200 Meter Easy Run
Followed By…
30 Seconds
Barbell Deadlifts
Quad Stretch
Barbell Elbow Rotations
Side Lunges
Barbell Hang Power Cleans
Air Squats
Barbell Front Squats
Push-up to Down Dog
TEACHING (10:00 – 25:00)
ROPE CLIMB
Knees Out
Last week we dove in pretty deep on Rope Climb progressions. With less time to operate today, we’ll layer on one extra thing that can make a huge difference. That is getting the knees out more. When the knees stay within the shoulders, we are limited to how high we can bring them because they get stopped by our chest. When we widen the knees out, we’re able to bring them much higher. More height equals less pulls and faster rope climbs.
Movements Substitutions
Reduce Reps
1/2 Rope Climbs (2:1)
Seated Rope Pulls (2:1)
Pull-ups (5:1)
Metcon
WOD: Metcon (Time)
“Wreck Yourself”
Teams of 3, For Time:
800 Meter Wreck Bag Run (50/35)
6 Rope Climbs
20 Squat Cleans (135/95)
800 Meter Wreck Bag Run (50/35)
9 Rope Climbs
35 Squat Cleans (135/95)
800 Meter Wreck Bag Run (50/35)
12 Rope Climbs
50 Squat Cleans (135/95)
GENERAL
Looking for the workout to take around 25 minutes, but not any more than 30
Teams will split reps up as they see fit
WRECK BAG RUNS
Running with one Wreck Bag
Whole team runs together, but only one athlete has the bag
If you don’t have bags, use another weighted object of some kind
ROPE CLIMBS
Teammates do not have to be doing the same variation to be on the same team
See subs below in teaching
SQUAT CLEANS
Teammates can have multiple bars if they are doing different weights
Weight stays the same, but reps increase
Should be a weight athletes can cycle for at least 3-5 reps at a time during the workout
LOGISTICS
If unable to run, hop on a machine until the other two teammates return from the run.
In this case, teammates can run 200 meter loops and leave the bag for one or two of the loops to simulate their partner running with it
Another option would be to just use a lighter object
LINS FITT 