LINS FITT – Functional Fitness
Mindset
M: Metcon (No Measure)
DAILY MINDSET
“As for me, all I know is that I know nothing.” – Socrates
A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… there is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement.
Let’s draw two themes from this: One is that everyone is a teacher. We can learn from every interaction, if only we look for it. Two, that we should challenge our assumptions. When we believe we have things figured out, have we truly seen it from all angles? It’s ever easy to become a “victim of the landscape”, falling complacent simply because we’ve done something so many times before. It’s working perhaps, but, could it be better?
Always open-minded, eager to learn. Always a student.
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Jog Around Room
Active Dive-bombers Click Here
Slow Air Squats
Skip Around Room
Active Dive-bombers Click Here
Air Squats
Bear Crawl Around Room
Active Dive-bombers Click Here
Jumping Air Squats
*Have athletes move around perimeter of room like a track for jogs, skips, and bear crawls
Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
TEACHING (12:00 – 25:00)
PULL-UPS
See the Feet
The feet lead the way up on the pull-ups. If we were to hold a hollow position on the ground, the feet would be forward of the hips. This is exactly what we want on the bar. Pretend there is a little “circle” in front of the bar that the feet have to hit before the hips can pop. If we hit this circle every time with the feet, athletes will put themselves in a better position to create power and stay balanced. See the daily video for a visual of what this looks like.
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Kick & Pops
3 Pull-ups
Movement Substitutions
Reduce Reps
Banded Pull-ups
Ring Rows
Jumping Pull-ups
Metcon
M: Metcon (No Measure)
Team Heartburn
in a team of two:
For Time: (40min CAP)
1 Mile Run together
7 Rounds of “Bergeron Beep Test” (75/55) EACH
Partner 1 does 1 round all the way through, then parter B goes
1 Round of “Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees
BERGERON BEEP TEST
Thruster and pull-up weight and variation should be something that athletes can complete unbroken each round
Standard burpees, requiring full extension and small clap overhead
1 Round of the Bergeron Beep Test should take no more than 1:30 per round (30 seconds per movement)
RUN
Looking for a distance that athletes can complete in 10 minutes or less
If unable to run:
2k Row
115/80 Calorie Assault or Echo Bike
160/115 Calorie Schwinn Bike
3200 Meter Bike Erg
Daily Video
https://www.youtube.com/watch?v=fQXOF2ni7ds
LINS FITT 