LINS FITT – Functional Fitness
Mindset
M: Warm-up (No Measure)
“Enthusiasm is common. But endurance, is rare.” – Angela Duckworth
How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.
Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… it’s because she wants to set the example to her daughter that we’re not “genetically pre-determined” to be overweight, even if the entire family has always been.
Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.
Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.
Warm-up
WU: Warm-up (No Measure)
Warmup Run
400 Meter Easy Run
30 Seconds
Inchworm to Push-up
Slow Air Squats
Hollow Hold
Active Spider-Man
Air Squats with Arms Overhead
Arch Hold (Superman)
Inchworm to Push-ups
Jumping Air Squats
Straight Leg Sit-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Front Rack Stretch: 1 Minute
Pigeon Pose with Wrist Stretch: 1 Minute Each Side
TEACHING
TOES TO BAR
The Toes
Let’s make the toes to bar as simple as possible by working through a little progression. The goal of the movements leading up to the actual toes to bar is to find a good rhythm with the kip swing. A balanced kip swing through the shoulders lays the foundation for the whole movement.
The easier movements in the progression to find rhythm are the knees to waist and knees to chest. When we want to go from knees to chest to toes to bar, the change isn’t too dramatic. At the peak of the knees to chest, simply think about quickly “flicking” the toes towards the bar before pulling them back down. If athletes are still swinging during their toes to bar, the best way to improve is to go as high as possible with the feet or knees in the workout where they can still be balanced in their kip.
Movement Prep
10 Scap Pull-ups Click Here
10 Kip Swings
5 Knees to Waist
5 Knees to Chest
5 Toes to Bar (Knee to Chest + Flick)
Movement Subs
Reduce Reps
Toes as High as Possible (While Maintaining Rhythm)
Knees to Chest / Waist
Strength
W: Front Squat
On the 1:30 x 6:
1 Pausing Front Squat (3 seconds)
1 Front Squat
Sets 1-3: 70-73-76% of 1RM Front Squat
Sets 4-6: Build to Moderately Heavy Complex
Aim is to finish in the 78-84% range, all based on feel.
Metcon
Metcon (Time)
“Mind Control”
7 Rounds (20min cap)
7 Toes to Bar
7 Front Squats (135/95) (RX+165/115)
200 Meter Run
GENERAL
a round every 2-3 minutes
TOES TO BAR
In order to reach the goal of a round every 2-3 minutes, choosing the right weight and variations are important
Choose a variation of toes to bar that allows you to complete the 7 reps with no more than 1 break per round
There is also the option to reduce reps
FRONT SQUATS
The front squat comes from the floor, so this should be something that athletes can easily clean
Choose a weight that will be completed unbroken on every round
LOGISTICS
If unable to run, complete one of the following:
500 Meter Row
14/10 Calorie Assault
LINS FITT 