LINS FITT – Functional Fitness
Warm Up
WU: Warm-up (No Measure)
ACTIVATION
3 Rounds:
18 Second Superman Hold
15 AbMat Sit-ups
12 Calorie Bike
9 Medicine Ball Squats
6 Walkouts
Barbell Warmup
Video
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
TEACHING (15:00 – 25:00)
BIKE
Keep the Pedals Moving
In a high intensity workout, we want to blast the bike and get off before we start to slow down. However, there are some things we can do to get calories during the transition. Rather slowing down at the finish and then bringing the handles and pedals to a complete stop, look to complete one final burst and keep the machine moving as you get off. There is rest coming anyway, so might as well complete one last kick. This makes it easier for you partner to get started and keeps the calories accumulating for all 4 minutes.
Movement Prep
Each Partner:
20 Seconds Moderate
10 Seconds Fast
WALLBALLS
Keep the Ball Moving
Teams can also try to keep the ball moving as much as possible to maximize reps in the 3 minutes window. In movement prep, let’s practice switching in the air, whether than be throwing the ball to the side or having the other partner step in from behind.
Distance Away From the Wall
One thing to consider when switching in the air is to find the right distance away from the wall. If you’re too close to the wall, you can come up on the toes or overextend to stay upright. If you’re too far away and you can end up getting pulled forward by the ball. Find a landmark on the ground that allows you to find a groove with the squat and throw.
Metcon
WOD: Metcon (Time)
“”Toon Squad””
Teams of 3
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs (20/14)
2 Minute Burpees
Kilos: 9/6
GENERAL
One athlete works at a time in this fast paced team workout
Teams can split up repetitions as they see fit
There is no rest between movements or rounds – the workout last 27 minutes total
It is ok for teams to use multiple medicine balls if using different weights, but keep one bike and ball otherwise
Enter your total reps for all 3 rounds and SugarWOD will calculate total score
WALLBALLS
Choose a wallball weight that you can complete at least 10-15 reps at a time
BURPEES
These are standard burpees, requiring chest to deck and a small clap overhead
BIKE
If unable to bike, complete one of the following:
Calorie Row
Calories Ski
100 Meter Run Repeats
Daily Video https://www.youtube.com/watch?v=dpWxXSGh1fE&feature=youtu.be
Metcon
BU: Metcon (No Measure)
Skill Conditioning
3 Giant Sets, Not For Time:
25 GHD Sit-ups
50 Double Unders
25-75′ Handstand Walk (Practice)
Rest 2 Minutes Between Sets
STIMULUS
Working on getting upside down under some midline and breathing fatigue
While this work isn’t for time, move with a purpose from movement to movement and rest as needed following the handstand walk
SUBSTITUTIONS
GHD Sit-ups
Weighted AbMat Sit-ups
Double Unders
Reduce Reps
100 Single Unders
1 Minute of Practice
Handstand Walk
Reduce Distance
1 Minute of Practice
1 Minute of Handstand Weight Shifting Video
1 Minute of Box Shoulder Taps Video
LINS FITT 