LINS FITT – Functional Fitness
Mindset
M: Warm-up (No Measure)
DAILY MINDSET
“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan
One of life’s greatest tragedies: we tend to think that things will be different if we achieve more, win more, or make more money. But if those things have never changed us before, even if we win the world… would it change us today? Like thirsty people guzzling salt water, it’s a never-ending cycle that does not lead to fulfillment.
Yet we can work tirelessly for that next finish line, putting all of eggs in that basket, wishing, hoping, and working tirelessly to get there. One of our greatest fears, as written in the quote above, is to get there, and to realize… we didn’t climb the right ladder. It didn’t bring us to where we wanted to be. How we wanted to feel.
It always boils down to this – the quality of our relationships, the positive influence we impart on others, and who we become in the process. Hustle is crucial, but placing first things first is absolutely vital. Which ladder are we climbing today?
“Open 20.2”
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 5:00)
2 Rounds:
30 Seconds Push-up to Down Dog
30 Seconds Slow Air Squats
30 Seconds Hold Variations
Holds:
Round 1: Front Plank
Round 2: Hollow Hold
Round 3: Arch Hold
20.2 Athletes
2 Rounds:
3 Dumbbell Thrusters
3 TTB
10 Double-Unders
Open Road Athletes
2 Rounds:
3 Sit ups
2 wall balls
1 HSPU or Push Up
Strength
S: Back Squat
10-8-6-4-2 Reps
Ascending percentages with each:
On the 0:00… 10 Reps @ 60% of estimated 1RM
On the 3:00…. 8 Reps @ 67%
On the 6:00… 6 Reps @ 75%
On the 9:00… 4 Reps @ 82%
On the 12:00… 2 Reps @ 87%
Teach/Skill
T: Metcon (No Measure)
STRATEGY
In our initial strategy video, we broke things down into (3) buckets, purely for starting points.
Bucket #1
~40-45s per round… 25+ Rounds
Unbroken movements, and immediate transitions. The separating factor here is now how fast can we cycle. Here, we are thinking about tightening up our TTB kip, and dialing in the speed of our jump rope. Despite this workout being in the high 800’s-900’s for reps, it will only be dozens of reps that separate the top scores from the pack.
Here, we are mindful of speeding up the individual movements. Specifically, the TTB and DU’s. More on this below.
Bucket #2
~1:00 per round… 15-20+ Rounds
Unbroken movements, but with a composure breath before each set. This is a purposeful, strategic, 2-3 second pause before starting the next movement. Because this workout has such small set counts, it’s easy to move from movement, to movement, to movement. Without a planned composure pause between movements early in the workout, this can come back to bite us in the second half with long, drawn out transitions.
Bucket 3
~1:20+ per round… 10-15+ Rounds
Two quick sets on the TTB is worth considering… 3-3 being an option. For us, the double-unders is the focus. We know once this movement “goes away”, it… goes away. Tons more trips, and tons more seconds spent on the jump rope. Preserving our jump rope capacity for entire 20 minutes the challenge… leaving the thrusters and the TTB acting nearly as the “pacer”.
We still hold tight transitions here, but we are drawing out our breaks a bit further before each movement.
Metcon
WOD: Metcon (AMRAP – Reps)
OPEN 20.2
AMRAP 20:
4 Dumbbell Thrusters
6 Toes to Bar
24 Double-Unders
Pounds – Females use 35’s, Males use 50’s
Kilos – Females use 15’s, Males use 22.5’s
The athlete’s score will be the total number of repetitions completed before the 20 minute time cap. There is no tiebreak for this workout.
OPEN ROAD
AMRAP 20:
30 AbMat Sit-ups
20 Wallballs (20/14)
10 HSPU or Push Ups
LINS FITT 