LINS FITT – Functional Fitness
Mindset
M: Warm-up (No Measure)
DAILY MINDSET
“Never confuse movement, with action.” – Ernest Hemingway
We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.
We don’t want to just “move” through life, just like how we don’t want to “exercise”. We train. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.
Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?
W: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
45 Seconds
Running in Place Single Unders
Arm Circles
Spidermans Push-backs Click Here
30 Seconds
Running in Place Single Unders
Arms Hugs
Push-up to Down Dog Click Here
15 Seconds
Running in Place Single Unders
Arms Up and Down
Push-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
TEACHING (12:00 – 18:00)
RUN
Pull
The rope provides us with really good feedback for our lower body positioning when running. The point of our jump rope running drill in the warmup was to emphasize the pull of the foot right underneath the hips. If the knees come up or the feet shoot back, they likely make contact with the rope and cause us to trip. We can look to replicate those good lower body pulling mechanics, with the addition of a slight lean, during our longer 800 meter runs today.
Movement Prep
Prepped in Group Warmup
DOUBLE UNDER
Squeeze
The double under is very much like a push press. After we jump, there is no re-bend of the knees. When we bend the knees during this movement, we expend a lot of extra energy and give our rope more things to hit. More things to hit means more opportunities to trip up. Squeeze the quads and the glutes to keep the legs in a straight, efficient line.
Movement Prep
20 Seconds Hops (No Rope)
20 Seconds Single Under Practice
20 Seconds Double Under Practice
Strength
S/G: Metcon (No Measure)
3-6-9-12-15: Unbroken Deadlifts (60%)
After each set, 30% of our Max Strict HSPU
***Use DB to scale the strict HSPU***
Barbell loaded at 60% of our estimated 1RM Deadlift.
Inside this piece, we are looking to hang onto the barbell in an ascending repetiton scheme. What starts on fairly easy turns into a stamina play, where we resting just enough in order to get the next set unbroken.
We are looking to complete both movements unbroken as well – deadlifts and strict HSPU.
If we are not completing strict handstand pushups today, let’s adjust to regular pushups with tomorrow in mind. Tomorrow we’ll be going overhead with barbells, leaving an estimated 30% of our max pushups a great option for today.
Metcon
WOD: Metcon (Time)
“Trail Blazer”
3 Rounds:
800 Meter Run
80 Double Unders
21 Push Presses (115/85)
GENERAL
Two part, push press focused workout
Push presses come from the floor in the workout and the rack in the strength piece
Looking for distances, weights, and variations that allow us to get the work done in less than 24 minutes
RUN
Choose a run distance you can complete in under 4 minutes
DOUBLE UNDERS
Choose a rope variation or rep number that you can complete in under 2 minutes
PUSH PRESS
Choose a push press weight you can complete the 21 reps in less than 2 minutes
This is likely something you can get done in 2-3 sets
LOGISTICS
If Unable to Run:
1000 Meter Row
80/56 Calorie Schwinn
56/40 Calorie Assault or Echo
DAILY VIDEO
https://www.youtube.com/watch?v=tFb0mpecg3w
LINS FITT 