LINS FITT – Functional Fitness
Warm Up
WOD: Warm-up (No Measure)
30 Seconds
Easy Bike
Active Spidermans
Moderate Bike
Active Samsons
Faster Bike
Push-up to Down Dog
30 Seconds
Barbell Good Mornings
Front Plank
Barbell Romanian Deadlifts
Right Side Plank
Barbell Deadlifts
Left Side Plank
Strength
Metcon (No Measure)
Alternating On the Minute x 10:
Minute 1 – 15/12 Calorie Row
Minute 2 – 5-4-3-2-1 Deadlifts
Purpose here is to bring a light metabolic challenge to our heavier deadlift reps. Here, we are looking to start our set of 5 reps in the area of 70-73%. Based on feel, climbing between 3-5% per round is a great place to be.
Enter all five weights to the track below.
Metcon
wOD: Metcon (Time)
“Jelly Belly”
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Assault Bike
10-8-6-4-2: Deadlifts (275/185)
GENERAL
High volume descending rep workout today
Looking for it to take somewhere around 20 minutes
DEADLFITS
Choose a weight you could complete 10+ reps unbroken when fresh
Should be able to complete the sets of 10 and 8 within 2 sets during the workout
LINS FITT 