LINS FITT – Functional Fitness
Mindset
Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.
Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.
Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!”
Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”
As we grow, give ourselves permission to create junk. To be able to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement, can become our worst enemy. Judge less, and practice more. That’s the secret sauce.
Warm-up
1 Round
30 Seconds:
Shuttle Runs (Increase Pace 2nd Round)
Active Samson Click Here
1 Round
30 Seconds:
Row (Increase Pace 2nd Round)
Active Spidermans Click Here
1 Round
30 Seconds:
Bike (Increase Pace 2nd Round)
Inchworm to Push-up Click Here
Teaching
ROW
Knees Under Elbows
In the catch position of the rowing stroke, let’s try to the keep the knees directly under the elbows. Unlike a squat, where the knees drive way out, keeping the knees in allows for a better push with the legs through the machine. Think about kicking in a door or crushing a can. You wouldn’t do so with a driven out knee. We can push best when the bones are stacked on top of each other.
BIKE
Knees Over Pedals
The same idea applies on the bike. If the knees flare out to the side, it’s hard to put a ton of power into the machine. While we’re biking today, think about keeping the knees stacked directly over the pedals for a more effective push with the legs.
WOD: Metcon (AMRAP – Reps)
5 Rounds:
AMRAP 4:
50/35 Calorie Row or Assault Bike
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds. So we can partner up.
Each round you should be switching cardio equipment.
GENERAL
With a good amount of rest built in after each round, we’re looking to bring the intensity in these short and simple intervals
In the 4-minute windows, you’ll complete the listed number of calories on the rower and bike before moving on to the scored station, the 10 meter shuttle runs
Record total shuttle runs for each of the 5 rounds, with your final score being the lowest number across all the rounds
SHUTTLE RUNS
For the shuttle runs, sets cones 10 meters apart
Every time one foot or part of the body touches beyond the cone, count 1 rep
We want at least 30 seconds at the shuttle run station, so adjust the machine calories as needed or cap the row and bike at 3:30
Gymnastics
Gymnastics Skills
3 Rounds:
40 Double Unders
15 GHD Sit-ups
2 Wall Walk ups
LINS FITT 