LINS FITT – Functional Fitness
Mindset
“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale
The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.
On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.
Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.
Warm Up
30 Seconds
Single Unders
Slow Air Squats
High Single Unders
Cossack Squats Click Here
Quick Single Unders
Glute Bridges Click Here
Double Taps Click Here
Single Leg Glute Bridges
Double Under Practice
Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
DEMO VIDEO Click Here
MOBILITY
Ankle Stretch: 1 Minute
Front Squat Hold w/Barbell: 1 Minute
Daily Video https://www.youtube.com/watch?v=wRyIKZkIxr4&feature=youtu.be
TEACHING
ROW
Handle Control
When moving the handle today on the rower, let’s focus on a straight path. Straight in and straight out is the most efficient path. There are a couple ways we can think of this:
1. Pretend like you are running the chain along a flat table
2. Keep the chain between the two screws next to where the chain inserts
SQUAT CLEANS
Feet in Cement
Whether you’re cycling the barbell for larger sets or going with quick singles, keeping your “feet in cement” can help prevent any excess movement and allow you to get the most out of these short time windows. Take a look at the daily video for a visual of what keeping your “feet in cement” is like.
Movement Prep
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
3 High Hang Squat Cleans
3 Hang Squat Cleans
3 Squat Cleans
Metcon
WOD: Metcon (3 Rounds for reps)
“Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65) (RX+115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85) (RX+135/95)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95) (RX+165/115)
25 Double Unders
GENERAL
Working through 3 fast-paced intervals with 5 minutes of rest between
On each AMRAP, the row is the buy-in and only happens once
After finishing the meters on the rower, athletes will complete as many rounds and reps of squat cleans and double unders
The score for each interval is total rounds and reps of clean and double unders (row meters do not count towards score)
ROW
General Timeline For Each Buy-In Row:
700 Meters: ~3 Minutes (Leaves 2 Minutes for Cleans & Dubs)
500 Meters: ~2 Minutes (Leaves 3 Minutes for Cleans & Dubs)
300 Meters: ~1 Minute (Leaves 4 Minutes for Cleans & Dubs)
DOUBLE UNDERS
With such short time windows, we want to choose a double under rep number or variation that can be completed ideally unbroken
See “Teaching” for subs
SQUAT CLEANS
The weights increase and reps decrease with each interval
1st Bar: Light Weight that You Can Complete 7 Reps Unbroken During Workout
2nd Bar: Light-Moderate Weight that You Can Complete 5 Reps in 1-2 Sets During Workout
3rd Bar: Moderate Weight that You Can Complete 3 Reps as Quick Singles or Small Sets During Workout
WOD: Metcon (3 Rounds for reps)
“Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65) (RX+115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85) (RX+135/95)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95) (RX+165/115)
25 Double Unders
GENERAL
Working through 3 fast-paced intervals with 5 minutes of rest between
On each AMRAP, the row is the buy-in and only happens once
After finishing the meters on the rower, athletes will complete as many rounds and reps of squat cleans and double unders
The score for each interval is total rounds and reps of clean and double unders (row meters do not count towards score)
ROW
General Timeline For Each Buy-In Row:
700 Meters: ~3 Minutes (Leaves 2 Minutes for Cleans & Dubs)
500 Meters: ~2 Minutes (Leaves 3 Minutes for Cleans & Dubs)
300 Meters: ~1 Minute (Leaves 4 Minutes for Cleans & Dubs)
DOUBLE UNDERS
With such short time windows, we want to choose a double under rep number or variation that can be completed ideally unbroken
See “Teaching” for subs
SQUAT CLEANS
The weights increase and reps decrease with each interval
1st Bar: Light Weight that You Can Complete 7 Reps Unbroken During Workout
2nd Bar: Light-Moderate Weight that You Can Complete 5 Reps in 1-2 Sets During Workout
3rd Bar: Moderate Weight that You Can Complete 3 Reps as Quick Singles or Small Sets During Workout
Capacity Builder
6 min AMRAP
1 Strict Chest to Bar Pull-up + 15′ Handstand Walk
2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk
3 Strict Chest to Bar Pull-ups + 15′ Handstand Walk…..
Sub HS Walk for walk around box, against wall…
Work on Strict Pull ups— the pull, strict ring rows…
LINS FITT 