LINS FITT – Functional Fitness
Mindset
“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut
It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.
But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.
Awkward and clumsy is not just OK… it’s part of the way.
Warm-up
WOD: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
Station 1: 90 Seconds Cardio- Increase Intensity Throughout
Station 2: 90 Seconds Jump Rope practice
Station 3: Glute Bridge Sequence
30 sec Glute Bridges
30 sec Right Leg Glute Bridges
30 sec Left Leg Glute Bridges
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
TEACHING
BIKE
Elbows Down
When we’re biking, the elbows should be down like they are in a push-up, if you were pushing a broken down car, or trying to block someone in football . The goal here is to not let the elbows fly up or flare out. Elbows down puts you in a better position of leverage to create power.
FRONT SQUAT
Elbows Up
The first part of the front squat to focus on is the elbows. These should always be driving up towards the ceiling, whether we’re squatting down or standing up. Pretend like there are balloons on the elbows that are always pulling them up.
Push the Floor Away
Just like on the rope, pushing the floor away with the whole foot can be helpful. A powerful push can allow the hips and shoulders to rise together, which keeps the bar balanced in the front rack. If the hips were to rise first out of the squat, the upper body drops and makes it more difficult to support the weight on the shoulders. Keep the elbows up and drive equally between the front and back of the foot.
S: Push Press (Push Press 4 Sets of 6)
Push Press
4 Sets of 6
STIMULUS
This is week 1 of 4 in this progression
Our aim is to set the baseline to build off of
A good place to start is between 90-100% of your 10RM Push Press from last week
Keep the weight the same for all 4 sets across
The 6 reps are designed to be completed unbroken on each set
WOD: Metcon (AMRAP – Rounds and Reps)
“Geico”
15 min AMRAP
60 Double Unders
30/21 Calorie Bike or Row
10 Thrusters (155/105)
Over the 15 minutes in the metcon, we’re looking to complete around 3 rounds (1 Round Every 5-ish Minutes)
Thruster
Going a little heavier
This should be a weight that you can complete in 2-3 sets during the workout
DOUBLE UNDERS
Choose a Double Under variation that you can complete the 60 reps in 1-2 sets when fresh
BIKE
If unable to Assault Bike, complete one of the following:
Equal Calories on Any Bike or Row
400 Meter Run
LINS FITT 