LINS FITT – Functional Fitness
DAILY MINDSET
“Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt
Having a “chip on your shoulder” is an known as an edge. As if the athlete has more to prove given his or her circumstances than the next one. But as soon as success is reached, that edge… it disappears.
We don’t own success. We have to work for it every day. If we cross a thousand finish lines, let’s establish thousand more. Not for any other reason than the unstoppable fiery purpose behind… To find the next best version of ourselves.
Rent’s due.
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
Team Relay:
AMRAP 7:
15 Plate Hops Click Here
25′ Plate Overhead Walking Lunge (Out)
5 Burpees to Plate
25′ Plate Overhead Walking Lunge (Back)
Divide athletes in teams of 2-3, with one athlete working at a time. Men use one 15# plate and Women use one 10# plate.
WOD: Metcon (Time)
“Road Trip”
5 Rounds:
15 Kettlebell Swing (70/53)
400 Meter Run
40 Double Unders
GENERAL
Going a little bit longer today on this 5 round triplet workout
Looking for “Road Trip” to take around 20-25 minutes to complete (1 Rounds Every 4-5 Minutes)
KETTLEBELL SWINGS
Let’s go a little bit heavier with the kettlebell swing today
This should be a weight that you can complete within 2 sets each round
JUMP ROPE
Choose a variation on the rope that allows you to complete the alloted reps in under 1 minute
RUN
If unable to run, complete one of the following:
28/20 Calorie Assault Bike or 500 Meter Row\
TEACHING (12:00 – 22:00)
KETTLEBELL SWING
Elbows & Hands
The elbows are the main focus off all three movements today. On the kettlebell swing, let’s think about gluing to the rib cage. On the way up, we want the elbows glued to the rib cage until the hips fully open. This allows athletes to get the most out of the lower half, which is the main driver. As far as timing goes on the way down, let’s wait to send the hips back until the elbows reconnect to the rib cage. This good timing in each direction leads to more efficient and powerful swings.
As far as the hands go, we want a secure grip on the handle without overdoing it. Holding onto handles on the kettlebell and rope, it has to potential to be a grippy workout if we’re death gripping both objects. See the daily video for a visual of today’s teaching points.
Movement Prep
5 Kettlebell Deadlifts
10 Russian Kettlebell Swings
5 Kettlebell Swings
daily video: https://www.youtube.com/watch?v=bgYwAQiidTU&feature=youtu.be
DOUBLE UNDERS
Elbows & Hands
On the jump rope, let’s focus on keeping the elbows behind the torso. Sending the elbows back places the hands right where we want them – in front of the pockets. One thing to avoid here is letting the hands or the elbows get outside shoulder width. It shortens the rope and is more taxing on the shoulders. The final thing on the hands is making sure the hands are loose and relaxed. If we have a super tight grip on the handle, we can’t rotate from the wrist and have to do so from the shoulders. We’ll practice by making small circles with the hands in front of the pockets during movement prep.
Movement Prep
30 Seconds Slow Wrist Rotations
30 Seconds Single Unders
20 Seconds Faster Wrist Rotations
20 Seconds Double Under Practice
RUN
Elbows & Hands
The run is our break from holding onto things, so we want to make sure the upper body stays relaxed here. Just like on the double unders, send the elbows back during the arm swing while keeping the hands relaxed. The two things we cant think here are:
The arm swing goes from “nips to hips”
Pretend like you are gently holding potato chips
STRATEGY + WOD (30:00 – 60:00)
Try to bite off big chunks on the double unders and kettlebell swings, as that is the only place you’d stop moving
If you are comfortable with going unbroken on each of these stations, think about bringing up the run pace a little bit
As far as overall round pacing, think of approaching the 5 rounds as follows:
Rounds 1-2: Put a regulator on yourself by coming out slower than you want to – allowing you to maintain speed later on
Rounds 3-4: These are the rounds we want to hold onto our round splits from the first 2 rounds or even slightly improve upon them
Round 5: Finish strong, looking to make this your best round of all 5
G: Metcon (No Measure)
gymnastics: 6min AMRAP
1 strict HSPU
1 strict Pull up
2 strict HSPU
2 strict Pull up
3…4…5…
If someone is wanting to work on kipping HSPU or Pull ups as a skill this would be a good time, if they want to work on strength then do banded pull ups and DB strict press
LINS FITT 