LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
EMOM 8
Minute 1: Easy Run (Shuttle Runs or Around Cones Inside)
Minute 2: Stretch
Stretches
Round 1: Active Samson + Air Squat at Top
Round 2: Push-up to Down Dog
Round 3: 30 Second Front Plank + 30 Second Mountain Climbers
Round 4: 30 Second Side Plank (Each Side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Gymnastics
GG: 21 Guns (Time)
For Time:
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups
12:00 Time Cap
This will be a repeated benchmark of ours for this cycle.
This will be a repeated benchmark of ours for this cycle. In “Sled Dog”, we are going to hit the barbell hard in our stamina work. But we will be looking as well to bolster our gymnastic capacity along with.
Stimulus wise, we are looking to be able to perform at least 9 reps unbroken on each to perform this workout as “Rx”. Modifying will sustain the stimulus… not make it easier. We want to challenge ourselves here, but not at the expense of “getting stuck”.
Options to modify:
Option #1 – 12-9-6
Option #2-Modifying the pull-ups with bands, and/or the handstand pushups to 80% of your max using the barbell or DB
This is a benchmark workout and we will focus on improvement with FULL range of motion, so make sure our pull ups have full extension/no kipping and our HSPU are surface level flat and your head touches the ground.
let’s track towards the stimulus of least 9 unbroken if we went for it. And when we repeat this benchmark, we’ll match the exact same workout for comparison here.
Metcon
WOD: Metcon (Time)
For Time:
21 Deadlifts (225/155), 400m Run
15 Deadlifts (225/155), 400m Run
9 Deadlifts(225/155), 400m Run
RX+
Three separate barbells, with the weight increasing each round.
Males:
Pounds – 225-275-315
Females:
Pounds – 155-185-215
If unable to run, complete one of the following:
28/20 Calorie Assault or Echo Bike
40/28 Calorie Schwinn Bike
500 Meter Row
LINS FITT 