LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
PVC Pass Throughs
PVC Overhead Squats
Push-up to Down Dog
PVC Narrow Pass Throughs
PVC Overhead Squats
Push-up to Down Dog
Barbell Warmup
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Thrusters
TEACHING (12:00 – 25:00)
THRUSTERS
Straighten the Legs
Our main focus on all three barbell movements today will be straightening the legs. With the thruster, we want to straighten the legs aggressively as we come out of the squat. This hard triple extension will help athletes get the bar overhead quickly. Especially with a heavier thruster today, we are thinking less reps, but better reps. It is better to launch 3-5 reps overhead per set than it is to press out more.
Movement Prep
5 Front Squats
5 Push Press
5 Thrusters
HANG SQUAT CLEANS
Straighten the Legs
On the hang squat clean, the goal for extension is the same. This time, the bar is going from the above the knee to the shoulder instead of shoulder to overhead. Jumping hard by straightening the legs gives athletes more time to pull themselves under the weight and into the squat. The addition to this movement is also to make sure to straighten the legs and stand tall to finish the movement. When cycling the barbell quickly, it is common to bring the bar back down before standing all the way up.
Movement Prep
3 Hang Power Cleans
3 Hang Squat Cleans
OVERHEAD SQUATS
Straighten the Legs
Just like we did at the finish of the hang squat clean, we want to ensure full range of motion by standing to full extension in the overhead squat. In this finish position, all the joints are stacked over each other. Wrists, elbows, shoulders, hips, knees, and ankles will all be in one straight line. Pushing the hips forward when coming out of the squat is something that can help athletes cycle these reps faster and maintain full range.
Movement Prep
3 Pausing Overhead Squats
3 Overhead Squats
Build to
WOD: Metcon (AMRAP – Reps)
Teams of 3:
7 Minute AMRAP:
100/70 Calorie Assault Bike
Max Overhead Squats (95/65)
Rest 3 Minutes
6 Mininute AMRAP:
80/60 Calorie Assault Bike
Max Hang Squat Cleans (115/80)
Rest 3 Minutes
5 Minute AMRAP:
60/40 Calorie Assault Bike
Max Thrusters (135/95)
GENERAL
Teams of 3 will break up reps how they see fit
Score is the sum of total reps at each barbell movement
Must finish the bike first before moving to the barbell
STRATEGY + WOD (30:00 – 60:00)
GENERAL
With rest built in, looking for a fast pace
Switch before you slow down or near failure
BIKE
Switch every 5-10 calories or 10-20 seconds
BARBELL MOVEMENTS
The weight goes up with each barbell movement, so the reps we hold will likely be smaller in each AMRAP
As referenced before, try to hold somewhere in this range during the workout:
Overhead Squats: 7-10 reps
Hang Squat Cleans: 5-7 reps
Thrusters: 3-5 reps
LINS FITT 