LINS FITT – Functional Fitness
Mindset
DAILY MINDSET
“People are not lazy. They simply have goals that do not inspire them.” – Tony Robbins
Something we can all agree on – anything in life worth achieving, is going to be very, very hard. There’s no two ways about it. So we make goals.
But goals sometimes default to the “whats” in life. A “what” can be a certain amount of pounds on the barbell or an amount of pull-ups. Those are goals, but they are not “reasons”.
Reasons are what gets us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us forward – reasons do. Goals can be the waypoints or checkpoints along the way, but our reasons are the true North Star.
What are your goals? Can we refine them? Can we tie them to our reasons?
WU: Warm-up (No Measure)
Group warmup:
Run Warmup
200 Meter Run
30 Seconds
Active Spidermans
Barbell Romanian Deadlifts
Moutain Climbers
Barbell Elbow Rotations
Push-up to Down Dog
Barbell Hang Muscle Cleans
Straight Arm Burpees
Barbell Strict Press and Reach
Teach/Skill
TEACHING
ROPE CLIMBS
The Feet
Getting the feet high is something that is talked about a lot with rope climbing. However, there is a middle ground to how high we want to get them. If they don’t come high enough, you have to take way too many pulls to get to the top. If they go way too high, athletes cannot physically press into the rope with their feet, making it mostly an arm driven movement. Not until athletes pull themselves high enough with the arms are they able to press. Let’s find a middle ground that allows athletes to successfully push the feet away from them and make this a lower body movement. See the daily video for a visual of this teaching point.
Movement Prep
3 Foot Locks
2 Lock & Stands
1 Rope Climbs
Movement Subs
Reduce Reps
2:1 Seated Rope Pulls
3:1 Strict Pull-up + Knees to Elbow
5:1 Pull-ups or Ring Rows
CLEAN AND JERKS
The Feet
We can also find a middle ground with the feet in the clean and jerk. Since we’re going to be cycling sets of 3-5 within the workout today, we can set the feet in the receiving position to minimize the amount of “dancing” that happens. Having to jump the feet in and out can be tiring and inefficient. The less moving parts the better. If the feet are set around shoulder width for the clean and the jerk, the only things that have to move are the bar and the hips. See the daily video for a visual of this teaching point as well.
Movement Prep
3 High Hang Power Cleans
3 Push Jerks
3 Hang Power Cleans
3 Push Jerks
3 Power Clean + Push Jerks
Build to Workout Weight
WOD: Metcon (Time)
“Mighty Ducks”
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)
GENERAL
Teams of 3 will break up the indoor movement reps as they see fit, with 1 partner working at a time
This workout is to be completed for time, with a 30 minute cap
If you are timed capped on the workout, put 30:00 as your score and note total completed reps in the notes
CLEAN AND JERKS
Choose a barbell weight that you can cycle for sets of 3-5 at a time during the workout
Use on barbell unless there are athletes performing the workout with different weights
TEAM RUN
For the outside movement, the 400 meter runs, teammates will run together
All athletes must return from the runs before the team can start the inside movements
If unable to run, complete one of the following:
500 Meter Row
28/20 Calorie Assault or Echo Bike
ROPE CLIMBS
See teaching points for Rope Climb subs
LATERAL BAR BURPEES
There is no need to stand to full extension when jumping over the bar
Daily Video: https://www.youtube.com/watch?v=r70y7Va-coM&feature=youtu.be
STRATEGY
CLEAN AND JERKS
With athletes resting twice as long as they work today, let’s look to cycle the barbell for sets on the clean and jerks
Holding between 3-5 reps will be a good, sustainable range
Below is the total number of sets each athlete will complete based on the rep scheme they choose:
Sets of 5: 4 Sets Per Person
Sets of 4: 5 Sets Per Person
Sets of 3: ~6 Sets Per Person
RUNS
This is the only station where all athletes are moving together
Base your runs off your slowest athlete, since you can’t begin the inside work until all teammates are back
Hold a moderate pace knowing that you’re heading back inside to more of the work/rest format
ROPE CLIMBS
This is the easiest station to strategize, as switching partner every 1 rep is the best option
BURPEES
In order to keep these fast, let’s keep the sets small
Just like the Clean and Jerks, think sets of 3-5
Below is the total number of sets each athlete will complete based on the rep scheme they choose:
Sets of 5: ~6 Sets Per Person
Sets of 4: ~8 Sets Per Person
Sets of 3: ~11 Sets Per Person
handstand walks
work on handstand walking
if your team finishes early work on handstand walking while waiting for everyone to finish up.
LINS FITT 