LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
30 Seconds
Easy Row
Mountain Climbers
Moderate Row
Push-up Shoulder Taps
Faster Row
Push-up to Down Dog
MOBILITY (10:00 – 12:00)
Chest Stretch: 1 Minute
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side.
Child’s Pose: 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Gymnastics
G: Strict HSPU (50 for time)
For Time:
50 Strict Handstand Pushups
*10:00 Time Cap
This total was seen in this past year’s Open, and will be a benchmark of ours going forward which we will be use in conjunction with our max-effort set.
For Scaled use 2 DB or Barbell at 80% of or max weight last week.
RX+
Wearing a 20/14# Weight Vest:
50 Strict Handstand Pushups
*10:00 Time Cap
Metcon
WOD: Metcon (AMRAP – Reps)
“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
Three separate scores, recorded as total reps. The system will add together the sum total for our score for the day.
Part #1 (27’s) – 1 Full round = 81 Reps
Part #2 (21’s) – 1 Full round = 63 Reps
Part #3 (15’s) – 1 Full round = 45 Reps
Click “Workout Prep Notes” for details.
GENERAL
CompTrain Benchmark workout of high intensity bodyweight intervals
Looking to increase our rounds and reps with each AMRAP, as the reps decrease
Adjust reps or movements to roughly accomplish the following:
1st AMRAP: Almost 1 Round
2nd AMRAP: 1 Round
3rd AMRAP: 1+ rounds
BURPEES
Standard burpees, requiring chest to deck and a clap overhead
GYMNASTICS
Choose gymnastic variations you can complete 12-15 unbroken when fresh
LOGISTICS
Stagger heats on opposite 4-minute intervals if short on rowers
24 minute workout with 2 heats
LINS FITT 