LINS FITT – Functional Fitness
Mindset
COMPTRAIN MINDSET
“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe
Cue, craving, response, reward.
In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.
A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the only thing.
The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us the least in return. As in, there won’t be a reward for whatever action we have the option of taking. We’ll know who it is when we see them.
How we act inside that moment is the reality of our character.
Warm-up
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Easy Row
PVC Pass Throughs Video
Child’s Pose Video
20 Seconds
Moderate Row
PVC Lat Stretch Video
Wrist Stretch Video
10 Seconds
Faster Row
PVC Overhead Squats
Table Top Stretch Video
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
TEACHING
ROW
Flex the Triceps
With a lot of upper body pulling in today’s workout, a simple cue of “”flexing the triceps”” can help athletes use more legs and hips on all three movements. It’s impossible to bend the arms when the triceps are flexed. On the rower, we want to keep the triceps flexed until we straighten the legs and lean back slightly.
ROPE CLIMBS
Flex the Triceps
On the rope climb, we can think about keeping the triceps flexed all the way until we push away with the legs. This means that we are actively hanging with straight arms for the majority of the movement. The bend only happens to finish the movement and reset the hands higher on the rope.
Movement Subs
Reduce Reps
2 Seated Rope Pulls
3 Strict Pull-ups + 3 Knees to Chest
4 Kipping Pull-ups + 4 Knees to Chest
POWER SNATCHES
Flex the Triceps
In the power snatch, we’ll keep the triceps flexed until athletes jump with the lower body to create a weightless moment on the bar. We’ll practice this with some straight arm jump shrugs before layering in the full movement.
Metcon
WOD: Metcon (Time)
PowerPoint
Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (95/65)
75/50 Calorie Row
50 Power Snatches (115/85)
50/35 Calorie Row
25 Power Snatches (135/95)
25/20 Calorie Row
15 Rope Climbs (15′)
25 Power Snatches (135/95)
25/20 Calorie Row
50 Power Snatches (115/85)
50/35 Calorie Row
75 Power Snatches (95/65)
75/50 Calorie Row
DESCRIPTION & STIMULUS
GENERAL
In this teams of 3 workout, one athlete works at a time while the others rest
You can split up the listed reps however you see fit
There is a 30 minute time cap
If you hit the cap, put 30:00 as your score and put total reps completed in the notes section
POWER SNATCHES
Let’s use one barbell and change out the weights as you go
You can use multiple barbells if your teammates are using different weights
Choose weights based off the following recommendations:
Lightest Bar: A weight you could cycle for 21+ reps unbroken when fresh
Middle Bar: A weight you could cycle for 15+ reps unbroken when fresh
Heaviest Bar: A weight you could cycle for 10+ reps unbroken when fresh
ROPE CLIMBS
Like the barbell weights, teammates can use different rope climb variations
See the following ratios of substitution reps to 1 rope climb:
2 Seated Rope Pulls
3 Strict Pull-ups + 3 Knees to Chest
4 Kipping Pull-ups + 4 Knees to Chest
DAILY VIDEO
https://www.youtube.com/watch?v=lndlpbj9PIo&feature=youtu.be
After Party
AFTER PARTY
Body Armor (A)
3 Supersets:
5 Weighted Strict Pull-ups
50% Max Strict Ring Dips
Rest 2 Minutes Between Sets
Body Armor (B)
3 Supersets:
Max Strict Pull-ups
Max Ring Push-ups
Rest 2 Minutes Between Sets
LINS FITT 