LINS FITT – Functional Fitness
Mindset
“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister
Goal setting can be exciting. We all love doing it… thinking about the future. To plan, visualize, and dream. It’s arguably a major strength of ours, as there rarely ever is a shortage we can list off.
The quote brings to light that this strength is however a double-edged sword. For we can create so many goals that we actually dilute our focus. And dilute our time and effort. It’s not that some aren’t important to us, but… if everything is important, then nothing is important.
Less can be more. In the words of Confucius, “Person who chases two rabbits, catches neither”.
Warm Up
WOD BRIEF + GROUP WARMUP
30 Seconds Each
Active Spidermans
Side Plank
Slow Cardio
Mountain Climbers
Flutter Kicks
Medium Cardio
Frog Hops
Shoulder Taps
Hard Cardio
Couch Stretch: 30sec Each Side
Pec Stretch on Wall: 30 Seconds Each Side
GYMNASTIC MOVEMENTS
Legs Tight
The tighter the lower body stays in the hollow and arch positions, the better overall control we’ll have during the gymnastics movements. There are a couple ways we can think of this:
Glue the Knees Together
Be a Mermaid (You Have 1 Fin, Not 2 Legs)
Look Straight Ahead
One thing we see often with gymnastics movements is athletes looking down during the kip. Not only does this restrict breathing, but also limits the size of the kip swing. Pick a spot straight ahead to focus on during the swing in order to keep the head neutral.
Movement Prep
10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
Metcon
WOD: Metcon (3 Rounds for reps)
“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
GENERAL
“Lead Foot” is a repeat benchmark workout last completed on 5.7.19
These 4 minute windows are designed to be fast and furious
With 4 minutes of rest built in, we want to push the work windows hard, moving as much as possible
A good scoring goal to shoot for on each round is:
1st AMRAP: ~1 Round
2nd AMRAP: ~1+ Round
3rd AMRAP: ~1.5 Rounds
GYMNASTIC MOVEMENTS
The only thing causing athletes to stop during these windows are the gymnastic movements
Choose rep schemes and/or variations that you are capable of completing the work in 1-2 sets when fresh
BURPEES
These are standard burpees requiring chest to floor and full extension at the top of each rep
ROW
If you’re short on rowers, stagger athletes on opposite 4-minute windows
DAILY VIDEO https://www.youtube.com/watch?v=lc3ChS8ijnc&feature=youtu.be
Gymnastics
G: Metcon (No Measure)
5 min AMRAP
3 Strict Handstand Push-ups
3 Strict Toes to Bar
3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)
30 Seconds L-Sit
LINS FITT 