LINS FITT – Functional Fitness
Mindset
“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich
Choice is one of the most powerful things we have as human beings.
But hiding in that power, is also one of the most destructive forces imaginable.
Ironically enough, the missing link to accomplishing that “thing”, is choice… specifically, the lack of it.
A different thought process from the quote above, is to stop trying to do everything.
To be able to stand in a room with a thousand doors, and be able to close 999 of them.
Are we trying to do too much? Sometimes less truly can be more.
Warm-up
Warm up
30 Seconds
Easy Bike
Active Spidermans
Single Arm Dumbbell Strict Press (30 Seconds Each Side)
Moderate Bike
Push-up to Down Dog
Single Arm Dumbbell Row (30 Seconds Each Side)
Faster Bike
Inchworm to Push-up
Single Dumbbell Goblet Reverse Lunges
Body Positions
30-20-10:
Hollow Hold Seconds
Arch Hold Seconds
Front Plank on Hands Seconds
Teaching
ALTERNATING DUMBBELL SNATCHES
Jump – Pull – Punch
What we can think about here is jumping with the legs to create the weightless moment before pulling the weight up and punching it overhead to lock it out.
Movement Prep
Each Side With Lighter Dumbbell:
4 Deadlifts
4 Straight Arm Jumps
4 High Pulls
4 Strict Press
4 Alternating Dumbbell Snatches
Metcon
WOD: Metcon (Time)
“Part Time”
20 minute cap
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups
Directly Into…
3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
21/15 Calorie Assault Bike or Row
GENERAL
We’ll complete two couplet workouts with no rest between
All 3 rounds of the burpees and pull-ups should be completed before moving on to the snatches and bike
Expecting this conditioning piece to take around 12-20 minutes to complete
BURPEES
The burpees are to be completed lateral over the dumbbell
There is no need to stand to full extension, but the feet should pass over the top of the dumbbell each time
PULL-UPS
Choose a variation or rep scheme that allows you to complete the 21 reps in at least sets of 3-5 during the workout
DUMBBELL SNATCHES
Alternate arms every rep, completing 6 on each side
This should be a slightly heavier weight, but something that you could complete at least 12 reps unbroken when fresh
Gymnastics
Can start after they have completed the wod or with what time is remaining in class.
Minutes 0-5:
AMRAP
5 Strict Dips
5 Strict Toes to Bar
5 Tempo Negative Strict Handstand Push-ups (Variations could be Strict HSPU, Box HSPU or Strict DB Press but should not be kipping and should be getting full extension-no mats)
Minutes 5-10:
AMRAP
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up
* 1 Bar Muscle-up
LINS FITT 