LINS FITT – Functional Fitness
Mindset
COMPTRAIN MINDSET
“Head, Heart, Hands.” – Jim Kwik
Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.
It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.
It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.
As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… what is causing it? Are we bought in?
Head, Heart, Hands.
Our reasons are what will reap our results.
Warm Up
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Easy Bike
Single Unders
Knuckle Drags (Alternating) https://www.youtube.com/watch?v=fCbgYvE8NYs&feature=youtu.be
AbMat Sit-ups (No Arms)
Moderate Bike
Single Unders
Active Spiderman + Hamstring Stretch
AbMat Back Extensions https://www.youtube.com/watch?v=amiX7adfXzg&feature=youtu.be
Faster Bike
Single Unders
Active Samson + Hamstring Stretch Video
AbMat Sit-ups (With Arms)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
TEACHING
ABMAT SIT-UPS
Sit-up Like You Deadlift
While the sit-up is the simplest of all our movements, how we move here can transfer over to more complicated movements. At the top of each sit-up, let’s ensure that we finish with a a neutral spine. Our back position in the finish position of the AbMat Sit-up should look a lot like how we would want it to in a deadlift. Let’s try to avoid rounding the spine forward to finish the movement. Sit tall and reach the head towards the ceiling.
DEADLIFTS
Hands In
When we’re setting up for a deadlift, we want the hands as close to the outside of the body as we can. When the hands are narrow, the arms are as long as they can possibly be. This makes it a lot easier to make contact with the ground and reach full extension at the top. This is unlike the Olympic lifts, where we want the bar to sit higher on the body. Feet under the hips and hands right outside the legs.
Shrug Down
In the Olympic lifts, we would encourage athletes to squeeze their shoulder blades together to create extension through the upper body. Not in the deadlift. While we still want to maintain a neutral spine position and an active upper body, we can do so by shrugging down. This shrug down supports the idea that we want the arms as long as possible. Shrugging up and back shortens the arms and brings the bar higher on the body.
S: Deadlift
Heavy Set of 5 Deadlifts
Athletes will have about 13 minutes to build to a Heavy Set of 5 Deadlifts
Make it a point to get around to as many athletes as possible for at least 1 piece of feedback
Grouping athletes up makes it easier to see and correct, as there are less bodies moving at once
Making the corrections and laying the foundation here will make coaching during the workout easier
WOD: Metcon (AMRAP – Rounds and Reps)
“The Undertaker”
AMRAP 13:
60/45 Calorie Assault Bike, 1,000 Meter Row, or 800 Meter Run
Directly Into…
5 Deadlifts (245/165) RX+(275/185)
15 AbMat Sit-ups
25 Double Unders
**Have people partner up, one person can start on the AMRAP, one on the Buy-in, when the Buy-in person gets done on the cardio the AMRAP person will switch over to the cardio mid wod and when finished in cardio they can continue on the AMRAP
DESCRIPTION & STIMULUS
GENERAL
Deadlifts are a big focus today, as they’re included in both parts
We’ll start the day by building to a heavy set of 5 deadlifts
For conditioning, our 13-minute workout begins with a buy-in effort on the bike
The buy-in happens only once during the workout
We expect the bike to take between 3:30-5:00, leaving roughly 8:00-10:00 for the scored portion
The scored portion of the workout is the total rounds and reps of deadlift, sit-up, and double under triplet
DEADLIFTS
We’re moving a moderate barbell load for 5 reps each round
Athletes can choose a weight that they see themselves going unbroken with throughout the workout
DOUBLE UNDERS
These double under sets are intended to be very small and quick
Athletes can choose a number or variation that allows them to complete the work unbroken or in under 30 seconds
DAILY VIDEO
https://www.youtube.com/watch?v=guo4HIgdaY0&feature=youtu.be
After Party
AFTER PARTY
Option 1: Strict Handstand Push-ups
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups
Try to Hold the Same Number Across
Option 2: Handstand Walk Biathalon
For Time (10 Minute Cap):
300′ Handstand Walk
Every Break: 3 Ring Muscle-ups
LINS FITT 