LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
3 Rounds:
30 Seconds Each
Single Unders
Active Samson + Air Squats
Straight Leg Inchworms
Barbell Warmup
5 Back Rack Lunges (Each)
5 Pausing Back Squats
10 Elbow Rotations
5 Front Rack Reverse Lunges (Each)
5 Pausing Front Squats
MOBILITY (10:00 – 12:00)
Child’s Pose on Box: 30 Seconds
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Pigeon Pose on Box: 45 Seconds Each Side
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TEACHING (12:00 – 25:00)
DOUBLE UNDERS
Slow it Down
One way to be more successful with double unders is to slow down the movement. The way we do this is by jumping a little higher. This higher jump gives them more time to spin the rope around twice. It also better enables them to focus on positioning and breathing. The slower rope speed can also make it less painful if they trip up. As you get more efficient, bringing the jump down can decrease the time it takes to complete reps.
Movement Prep
15 Seconds Quick Single Unders
15 Seconds High Single Unders
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30 Seconds High Double Under Practice
Gymnastics
Strict HSPU
10 Sets for Time:
40% of Max Strict HSPU
Last week, we completed 12 sets at 30%, which build on the first week of 10×30%. This week, we are transitioning towards 40% of our max handstand pushups, but reducing back to 10 sets. So that we can compare times previous weeks:
Today – 10 x 40%
Last Week – 12 x 30%
2 Weeks – 10 x 30%
Inside this repetition scheme, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.
If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 8 unbroken strict handstand pushups for time.
On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3, or even 4 if we see fit. Let’s choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options:
Elevated Platform Strict HSPU
Strict Presses with Dumbbells
If we move towards the elevated platform, we want to be wary of what the platform can train – that specific range of motion. If it is to build comfort and confidence in the HSPU, that’s a good thing. But to build capacity, we want to recognize, that the full range of motion trumps in almost all situations.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)
Scale Double Under so 200 singles of 2 min of DU Practice
LINS FITT 