LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
30 Seconds
Easy Bike
Up Dog
Front Plank
Moderate Bike
Down Dog
Right Side Plank
Faster Bike
Push-up to Down Dog
Left Side Plank
30 Seconds
Right Side Farmers Walk
Right Side Bent Over Rows
Left Side Farmers Walk
Left Side Bent Over Rows
*Completed with lighter kettlebell than we’re using in the workout
Metcon
WOD: Metcon (Time)
3 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Strict Pull-ups
200 Meter Farmers Carry (53/35)
2 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Strict Pull-ups
200 Meter Farmers Carry (53/35)
1 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Strict Pull-ups
GENERAL
Longer, grunt work style workout today
Similar format to Tuesday’s workout
The Order: 3 rounds, 200 meter carry, 2 rounds, farmers carry, 1 round
STRICT PULL-UP
Choose a strict pull-up variation you can complete in 3 sets each round
FARMERS CARRY
Choose a weight you can complete all rounds with only one break
BIKE
If unable to Assault Bike:
15/12 Calorie Row, Echo Bike, or Bike Erg
21/15 Calorie Schwinn Bike
200 Meter Run
LINS FITT 