LINS FITT – Functional Fitness
Mindset
“Don’t tell me who you are. Tell me what you are.”
When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.
When the question however asks “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values and beliefs.
Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.
Warm Up
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
40 Seconds
Easy Row
Inchworm to Push-ups
Arch Hold
Moderate Row
Active Samson
Air Squats
Faster Row
Push-up to Down Dog
Glute Bridges
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY (12:00 – 15:00)
Pigeon Pose + Wrist Stretch: 1 Minute Each Leg
TEACHING
TOES TO BAR
Fast Feet
Maintaining tension is one of the most important aspects of the kip. A great example of tension not being maintained is when athletes have to double kip. This double kip can be a result of a passive return of the feet to the arch position after the toes make contact with the bar. Instead of letting gravity bring the feet down, have athletes quickly return their feet to behind the body. This will put them into a tense arch position and help them maintain rhythm in their kip. Fast feet can also be helpful on the way up. Closing the gap between the feet and the bar with a quick “flick” of the feet can get the rep done quicker and help push off midline fatigue.
Strength
S: Back Squat
Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%
WOD: Metcon (Time)
“Black and Tan”
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
FRONT SQUAT
The barbell in this workout comes from the floor
The weight is intended to be very light – something you will likely complete unbroken every time
You can squat clean the first rep if you’d like
TOES TO BAR
The toes to rep number is also intended to be small
Choose a rep number or variation that allows to complete the movement in 1-2 quick sets
LATERAL BARBELL BURPEES
There is no need to stand to full extension when jumping over the bar
You can step or jump out of the burpee, but must jump with two feet over the bar
Body Armor
Body Armor
3 Giant Sets:
12 Alternating KB Z-Presses (8/Side)
12 Kettlebell Lunges (6/Side)
32 Banded Face Pulls
STIMULUS
“Giant Sets” are big supersets where you move right from one movement to the next while prioritizing quality over speed
We’ll rotate through 3 movements in today’s Body Armor piece
Choose kettlebell weights and band tensions that are challenging, but loads that allow you to complete each set without stopping
You can build across the 3 sets or stay at the same weight throughout
MOVEMENT VIDEOS
Alternating Kettlebell Z-Presses: Video https://www.youtube.com/watch?v=pk8MZ4VxWnw&feature=youtu.be
Banded Face Pulls: Video https://www.youtube.com/watch?v=rnE1U7Hsxm4&feature=youtu.be
LINS FITT 