LINS FITT – Functional Fitness
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
Run Warmup
200 Meter Easy Run
40 Seconds
Barbell Good Mornings
Active Spidermans
Barbell Elbow Rotations
Front Plank
Barbell Strict Press & Reach
Shoulder Taps
Barbell Front Squats
Mountain Climbers
TEACHING (15:00 – 25:00)
BURPEE
Step-up or Jump Up
With 50 burpees smack dab in the middle of this workout, it’s all about finding the option that leads to the most consistent reps. It’s not about going fast, rather about finding a speed you can move at from start to finish. Stepping up out of the burpee can often be more consistent than jumping up, especially for those athletes who struggle with lower body mobility. No matter if we step or jump, the goal is to get the feet outside of the hands with the heel completely on the ground.
Movement Prep
4 Step-up Burpees
4 Jump-up Burpees
THRUSTER
Overload
Today we can overload the thruster to help athletes better feel out some key points of performance. It becomes more more tempting with the empty barbell to press early with the arms instead of keeping the bar on the shoulder and launching it off with the hips. Adding some weight and then taking it off can help better dial in this timing. See the daily video for a visual of these thruster teaching points.
Daily Video: https://www.youtube.com/watch?v=so8eqijtyGI&feature=youtu.be
Strength
S: Stamina Squating
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats
Barbell: 75% of 3-Rep Max Back Squat
STIMULUS
Today is the final iteration of our stamina squats, increasing 3% over last week
As a reminder, the weight is the same for Front Squat and the Back Squat
On the first minute, complete 3 Front Squats
Rest until the top of the minute and then perform 6 Back Squats
Repeat for a total of 6 rounds
Metcon
WOD: Metcon (Time)
“Dive Bar”
For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)
RX+ 75/55 **Important to choose a weight you can do 100 thrusters at unbroken when fresh
GENERAL
Going light and long in this big chipper workout
Looking for the workout to take somewhere in the 15-20 minute range
THRUSTERS
Choose a barbell weight that you could complete unbroken when fresh
With 100 total reps, this should be a weight that you can complete in 2-3 quick sets per round
With empty barbell on the floor, remind athletes to avoid dropping the barbells
BURPEES
These are standard burpees that require chest to deck and small clap overhead
RUNS
If unable to run, complete one of the following:
1k Row
1600 Meter Bike Erg
80/55 Calorie Schwinn Bike
55/40 Calorie Assault or Echo Bike
LINS FITT 