LINS FITT – Functional Fitness
Mindset
DAILY MINDSET
“Adversity causes some to break. For others, it breaks records.”
Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.
But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.
That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.
Adversity is not in the way of greatness.
Adversity is the way the way to greatness.
This is the championship mindset.
Warm Up
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
40 Seconds
Station 1: Easy Row
Station 2: Active Spidermans Video
Station 3: Barbell Good Mornings Video
Station 1: Moderate Row
Station 2: Mountain Climbers Video
Station 3: Barbell Romanian Deadlifts Video
Station 1: Faster Row
Station 2: Slow Burpees
Station 3: Barbell Deadlifts
TEACHING
ROW
The Feet
With a lot of transitions on the rower, let’s find a strap tightness that makes it easy for all athletes to get in and get out. The goal here is to find the sweet spot that doesn’t have to be adjusted at all during the whole workout. Not too tight, not too loose.
LATERAL BARBELL BURPEES
The Feet
On the theme of feet, we can improve efficiency on the lateral barbell burpee by kicking the feet back when jumping over the bar. If athletes brought the knee up to jump over the bar, they have to move the whole weight of the lower body. If they kick the feet back, they don’t have to jump as high and only have to lift the weight of the foot and shin. Feet back, not knees up.
WOD: Metcon (AMRAP – Reps)
“Dead Sea”
Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (225/155)
No Rest Between Rounds
DESCRIPTION & STIMULUS
One athlete works at a time while the other two rest in this team of 3 workout
With a 1:2 work to rest ratio, we’re looking for a high intensity during the work intervals
There is no required break up plan, as teams can switch out however they best see fit
Teams will work for 4 minutes on the rower, 3 minutes on the burpees, and 2 minutes on the barbell
There is no rest between rounds – teams will move right back to the rower following the deadlifts (36 minutes straight)
Athletes will record total reps at each station, with their final score being total reps accumulated over the 4 rounds
LATERAL BARBELL BURPEES
There is no need to stand to full extension on the lateral barbell burpees
DEADLIFTS
Choose a deadlift weight that allows for 25+ reps unbroken when fresh
Athletes can use different weights and barbells as needed
After Party
Midline
4 Sets, Not For Score:
Max Effort Strict Handstand Push-ups
1:30 Cardio Any Machine
20 GHD Sit-ups
LINS FITT 