LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
3 Minutes
Easy Bike
3 Minutes
Easy Run
3 Rounds:
20 Seconds Active Dive-bombers
20 Seconds Active Samson
20 Seconds Kettlebell Romanian Deadlifts
MOBILITY (12:00 – 15:00)
Kettlebell Ankle Stretch: 45 Seconds Each Side
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Child’s Pose on Kettlebell: 45 Seconds Each Side
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WOD: Metcon (Time)
“Broken Road”
5 Rounds:
15 Kettlebell Swings (53/35)
15/12 Calorie Assault Bike
Directly Into…
5 Rounds:
20 AbMat Sit-ups
200 Meter Run
GENERAL
Two part workout with no rest between each couplet
Athletes will complete all 5 rounds of kettlebell swings and bike before moving onto the 5 rounds of sit-ups and running
KETTLEBELL SWINGS
Choose a kettlebell weight that you’re ideally completing unbroken, with no more than 1 break
BIKE
If unable Assault Bike:
Equal Calorie Alternate Bike or Row
200 Meter Run
RUN
If unable to run, complete one of the following:
250 Meter Row
400 Meter Bike Erg
15/12 Calorie Bike
LOGISTICS
Start athlete one opposite sides of the workout if short on bikes
LINS FITT 