BFF

LINS FITT – Functional Fitness

Mindset

There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter

Whether we believe in talent or not irrelevant.

Everyone, however, should believe in hard work.

When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.

Yet, there is a time in our lives that we think we can’t learn anymore. That we can’t adapt. That we’re too old to learn new tricks.

In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.

The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work.

When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.

WU: Warm-up (No Measure)

30 Seconds

Active Spidermans

Medicine Ball Deadlifts

Push-up to Down Dog

Medicine Ball Push Press

Inchworm to Push-up

Medicine Ball Slams

Partner Medicine Ball Twists: 1 Minute Each Side

https://www.youtube.com/watch?v=BuFB8LZNOys&feature=youtu.be

MOBILITY

Pigeon Pose + Lat Reach: 1 Minute Each Side

https://www.youtube.com/watch?v=QDaXekW8e14

Child’s Pose on Kettlebell (or medball): 1 Minute

https://www.youtube.com/watch?v=WoSszPht-_Q

Teach/Skill

WALLBALLS

Distance Away From Wall

The set-up distance away from the wall or target is important in the quality of the throw. If we are too close, we have to stay very upright and are likely to be forward on the toes. If we are too far away, its a far throw and the ball is likely to pull us forward on the way down. A good place to start is an arm distance away, but it will be athlete specific. Athletes can mark their ideal distance if it helps with tape or chalk so they know exactly where to set up the toes when you get back to the wall each time.

Movement Prep

Establish Distance Away

5 Front Squats

5 Push Press

5 Wallballs

KETTLEBELL SWINGS

Distance Away From Body

There are two different methods of kettlebell swings. The first is the tradition swing method, where the arms are straight the whole time and the bell moves in an arcing motion away from the body. This method allows athletes to preserve the arms, but can be slower than the next method. The second method is the snatch method, where athlete bend their arms to keep the weight closer to the body. This method is faster, as the weight doesn’t have to travel as far, but can be more taxing on the arms. When moving fast in a team workout, the snatch method can be helpful in speeding up cycle time. One thing to consider with the snatch method is that the bend only happens after the hips extend, just like on a barbell snatch.

Movement Prep

With Lighter Kettlebell:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings (Swing Method)

5 Kettlebell Swings (Snatch Method)

Build to Workout Weight

5 Kettlebell Swings

ROW

Distance In

The distance or length of the stroke is good, but there is a limit. We only want to come so far in that we’re able to maintain good points of performance. The main things we want to make sure stay intact are:

Heels Down

Good Posture

If we come in too far, we risk coming up onto the toes or round the back forward. Only come so far in that you

WOD: Metcon (AMRAP – Rounds and Reps)

“BFF”

Teams of 2

AMRAP 20:

50 Wallballs (20/14)

40 Kettlebell Swings (53/35)

30/24 Calorie Row

20 D-ball over shoulder

GENERAL

*One athlete works at a time in this partner workout

*Athletes are free to split reps however they see fit

*It is ok for teammates to use different weights on any of the movements
STRATEGY

Partner workouts like this are all about switching out before you start to slow down

Switching before you start to lose speed makes it easier gets a fresh body in the game and makes it more likely that you’ll come back strong for the next set

Some movements have faster transitions than others, so we can take that into account when looking for efficient break-up strategies

Wallballs

This is a fairly quick transition, since you could literally catch the ball out of mid-air in the transition

One option that gets the work done in two sets each is 15-15-10-10

Kettlebell Swings

This can be a slightly longer transition, as you have to place the bell down between reps

If you’re able to hang on for larger sets, 20-20 would be the quickest option

If you want to go with less reps, 10-10-10-10 is a no-brainer

Row

It take a good bit to get in and out of the rower, so let’s aim for 1 set each here

Guys can go 15-15 and girls can go 12-12

D-ball Over Shoulder

With the ball coming down to the ground each time, this is a fairly quick transition

Teammates could do single reps here, essentially throwing the ball over the shoulder to the next teammates

The next best option would likely be quick sets of 3-5 before switching

Capacity Builder

Capacity Builder

On the Minute x 10:

8 Barbell-Facing Burpees