LINS FITT – Functional Fitness
Mindset
Science has measured humans to have 20,000 genes.
Some onions have 40,000.
The idea of better or worse “gene pools” is a myth. Genes are responsible for our skin and hair color at birth, but not at all towards our potential in life.
Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.
The great thing about Epigenetics is that we’re all born with it.
We just need to get after it.
Warm Up
1 Minute
Easy Bike or Row
Slow Squats to Medicine Ball (Butt to Ball)
40 Seconds
Moderate Bike or Row
Squats with Medicine Ball (Bear Hug Ball)
20 Seconds
Faster Bike or Row
Jump Squats with Medicine Ball (Bear Hug Ball)
*Start Athletes on Different Stations if Short on Machines
Front Squat
On the 0:. 1 Front Squat @ 84%
On the 1: 1 Front Squat @ 87%
On the 2: 1 Front Squat @ 90%
On the 3: 1 Front Squat @ 87%
On the 4: 1 Front Squat @ 90%
On the 5: 1 Front Squat @ 93%
On the 6: 1 Front Squat @ 90%
On the 7: 1 Front Squat @ 93%
On the 8: 1 Front Squat @ 96%
Following, Until the 15 Minute Mark:
Build to a Heavy Single for the Day
Working through some Front Squat waves before building to a heavy single for the day
These are based on percentages of your 1RM Front Squat
You’ll complete 1 Front Squat on the minute from 0:00-8:00 on the clock
From 8:00-15:00 you’ll build to a heavy single, without having to stick to the ‘on the minute’ format
Over these 7 final minutes, we can look to complete anywhere between 3-7 attempts at heavy singles
Record your score as the heaviest weight lifted for the day
WOD: Metcon (Time)
Spike Ball
In teams of 2
3 Rounds Each
One Partner is doing Walking Lunges the entire time the other partner is doing 20 Slam Balls (30/20)
the switch
One partner is doing Walking Lunges the entire time the other partner is doing
20 Slam Ball Squats (30/20)
GENERAL
Working through 3 rounds of 3 movements to finish out the week
We expect this slam ball and body weight workout to take somewhere between 12-18 minutes to complete
LUNGES
There is no weight used on these only the body weight
Ensure two main standards on this movement:
The back knee makes contact with the ground
The hips reach full extension between each step
For athletes with knee pain or injuries, reverse lunges in place may be more forgiving on the joints
In this case, complete 30 reps total, alternating legs every rep
LINS FITT 