LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Barbell Warmup
20 Seconds Good Mornings
20 Seconds Lateral Barbell Hops
20 Seconds Stiff Legged Deadlifts
20 Seconds Lateral Barbell Hips
20 Seconds Deadlifts
TEACHING
RUN & LATERAL BAR BURPEES
Rhythm & Breathing
On the runs and burpees, it is easy to get caught up with the distance or the reps scheme or how much longer we have left until we’re done. Instead of focusing on those things, we can focus on things that help our cause. Finding a rhythm to our breathing keeps us in the moment and keeps us under control.
For the runs, think breathing through the belly and exhaling hard every 2-4 steps. This is similar to the breathing rhythm when swimming. Knowing we’re outside for quite awhile, bringing our attention to our breathe makes the run goes by more quickly while staying composed.
For the lateral bar burpees, we can also aim to find a rhythm to our steps and breathing. If we’re constantly changing how we step-up or jump-up, it will be hard to maintain a breathing rhythm. We wouldn’t change our running pace every few meters. We don’t want to change our burpee pace either. Find a steady pace and stick to it.
Metcon
WOD: Metcon (Time)
“Bubba Gump”
800m run
9 hang power cleans 185/125
21 bar over burpees
800m run
15 hang power cleans 135/95
21 bar over burpees
800 m run
21 hang power cleans 115/85
21 bar facing burpees
LINS FITT 