LINS FITT – Functional Fitness
Mindset
M: Warm-up (No Measure)
“Your obsessions become your possessions.” – Ed Mylett
The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.
But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.
Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.
Be obsessed with what we care about the most. Our fiercest willpower, when leveraged in the right direction, is the most powerful thing in the world.
Warm Up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
30 Seconds
Straight Leg Inchworms
Medicine Ball Deadlifts
Push-up to Down Dog
Medicine Ball Ground to Overhead
Active Samson
Medicine Ball Squats
Active Spidermans
Medicine Ball Slams
Barbell Warmup
20 Seconds Barbell Good Mornings
20 Seconds Stiff Legged Deadlifts
20 Seconds Deadlifts
MOBILITY
Pigeon Pose: 30 Seconds Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Medicine Ball Thoracic Opener: 1 Minute
Place the medicine ball right around the base of the shoulder bales and barbell an arms distance behind you. Lift hips up and grab the bar with both hands. With belly tight, drop hips towards the ground to feet a nice stretch through the upper body as we work
through thoracic spine extension.
TEACHING (20:00 – 32:00)
TOES TO BAR
Hands
Two things to focus on with each movement. One upper body focus and one lower body focus. Our upper body focus for the toes to bar is the hands. Rather than thinking of bringing the feet to the bar, we can think about pressing the bar to the feet. This gets the lats more involved and can help athletes maintain a better kip swing, preventing the pendulum swing that happens when we are too hip dominant.
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knee to Chest
3 Knees to Elbow
3 Toes to Bar
Strength
S: Deadlift
1 Sets of 5 – 70%
3 Sets of 3 – 73-76-79
5 Sets of 1 – 82-85-88-X-X
The final two sets are left open. Based on feel, we can continue to climb, stay across at 88%, or complete two back-off singles.
Metcon
WOD: Metcon (Time)
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Deadlift – 225/155
An inverse ladder repetition scheme, where we’ll climb in reps on the toes to bar as we descend in reps on the deadlift. Stimulus wise, we are looking for a deadlift load that we could cycle for 21+ repetitions without question. A loading that is on the moderate side, one we could do unbroken all the way through if we truly went for it.
Although difficult to see at first glance, our lats will take the brunt of the fatigue here. As we engage for the deadlift, we fire the lats to keep the bar close. On the kip swing, we absolutely use our lats here as well. What results is a fatigue inside of the kip swing of the toes to bar, resulting in a less powerful pull/push kip. It won’t be the deadlifts that slow us to a halt if we reach it… it will instead be the toes to bar in the larger sets as we climb that ladder.
Pacing these repetitions and breaking as you see fit is naturally a large aim of ours, but, as is technique. Those who can hold sound technique especially in the earlier sets will preserve their capacity for when they need it the most – in these final, larger, sets of toes to bar.
LINS FITT 