LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
Warmup Run
200 Meter Easy Jog
30 Seconds
Plate Hops
Air Squats
Plate Ground to Overhead
Active Samsons
Plate Counterbalance Squats (Press Away From Body During Squat)
Deep Side Lunges
*Warmup completed with 15/10 plate
Modified Barbell Warmup
10 Back Rack Elbow Rotations
5 Pausing Back Squats
10 Front Rack Elbow Rotations
5 Pausing Front Squats
Strength
S: Clean (1 Rep Max)
10 min to est 1 rep max clean… can be squat or power
Metcon
WOWOD: Metcon (Time)
For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Rx – 155/105
Rx+ – 185/135
n “Front Runner”, we have a 5 round workout where we’ll start with a 200 meter run in each. From there, the barbell reps climb, 2-4-6-8-10. Stimulus wise, we are looking for a clean and jerk load that we are very confident we could complete for 12+ repetitions unbroken, when completely fresh. Inside the workout, we may move to sets early on due to a specific strategy, but it’s a load we are comfortable cycling for touch and go repetitions in this workout.
If we are not running today, let’s row for 250/200 meters per round.
If we do not have access to a rower, but do to an Assault Bike, let’s complete 15/12 calories per round.
In the front half of the workout, it’s heavy on the running. On the back half, it flips… and it’s heavy on the barbell.
With that in mind, strategy wise, we want to plan for those final two sets of clean and jerks. Cycling here is highly important to find our best time in this workout. The temptation is to push early, and to hang on for as long as we can with unbroken sets. But if that results in grinding out singles in the 8’s and 10’s, after going unbroken through 6, it’s likely that we’ll lose more time than we gained.
Another way to think about it is this: if we had to do the last set in two sets (or less), how would we approach the reps and running beforehand?
On the running (where pacing naturally varies on our ability on the barbell), we want to pace these runs if we know it’s going to come down to how well we move the bar. If we thrive on the barbell, and are looking at completing each total with one break or less per round, this is now a running workout for us. And it’s a question of how hard can we push the transitions and runs, without resulting in any additional breaks on the barbell.
This workout is fast… yet, it comes down to the final 2 rounds. Let’s begin with the the end in mind.
LINS FITT 