Hey team!
Each week we’ve been sending you more information on each section of the Longevity Levels. This week—it’s all about Bodyweight Strength & Function!
Let’s dive into the Bodyweight Strength & Function section of the Longevity Levels—this is where real-world movement meets long-term resilience. These tests give us powerful insight into how well your body can move, stabilize, and recover using nothing but your own bodyweight. Whether it’s getting off the floor, catching yourself from a fall, or maintaining strength as you age—this section is essential for building a body that lasts. Here’s what we’ll test:
🧗♂️ Pull-Up – A true test of upper-body and grip strength. It reveals how well you can control your body in space and maintain shoulder health over time.
💪 Push-Up – Foundational for upper-body pressing, core stability, and posture. It’s not just strength—it’s control and endurance you’ll use every day.
🔄 Double Unders – A coordination challenge that trains rhythm, agility, and brain-body connection. These sharpen your nervous system and help maintain youthful movement.
🧱 1-Minute Burpee Test – A full-body functional test that reflects your ability to get down and up quickly—critical for real-world independence and long-term mobility.
These aren’t just skills for the gym—they’re lifelong indicators of how well your body is aging. Improving in this section means you’re not just getting stronger, you’re becoming more capable, independent, and future-ready.
Be sure to fill out where you are on your longevity levels with the editable spreadsheet found in Wodify!
Next Week in Programming:
We’ve got a great week of training lined up! A mix of skill work, lifting, and fun workouts that will challenge you in the best ways. Here are some quick notes so you know what to expect — and how to make the most of each day.
Monday & Tuesday
We’ll be moving with purpose to get through everything. Expect to hop on the rowers early (especially Tuesday), and we’ll talk through the workout while we stretch.
You’ll get a chance to dial in toes-to-bar or chest-to-bar — we’ll move quickly through progressions so you can settle on the version that fits you. From there, we’ll spend time fine-tuning your snatch and overhead squat — take your time here and focus on quality.
Wednesday
We’re doing something a little different — you’ll have 20 minutes to build to a 1-rep front squat and a 1-rep hang power clean.
You can split your time however you want. Not sure how? Start by building to your hang power clean, then rack it and move into front squat. Prefer to focus more on one lift? Go for it — this day is all about working at your pace.
Thursday
Today is all about controlled lifting. You’ll use three sets to build to your workout weight. These aren’t sprint sets — the goal is to move well, dial in form, and pick the right movement and load. Don’t rush it.
Friday
This one’s packed, so we’ll be moving quickly in the warm-up. You’ll revisit step-ups, and since it’s week four, we’ll encourage you to challenge yourself — maybe with a higher box or plate stack if you’re ready. Use this day to get a little outside your comfort zone while staying smart.
Saturday
We’ve got a fun 20-minute AMRAP with rope climbs (or variations). You’ll work at your own level, but we’ll give you a small challenge or focus point — like better hand placement or smoother transitions. If you’re doing rope pulls, we’ll make them a little tougher this week to keep you growing.
Remember: this is about progress, not perfection. Show up, stay curious, and be proud of the work you’re putting in — it’s building momentum.
Let’s have a great week!
Upcoming Events:
June 14th
7am – Another opportunity for Griddle and Grind at Fleet Feet, running and free pancakes!
11:30am – Paddle boarding at Holmes Lake! Bring your own paddle board or rent one for an hour with Lincoln Paddle Company.
6:00pm – Brandon Smith coaches the Nebraska Pride football team and Brittany Florer plays quarterback, come cheer them on (Gale Wickersham Athletic complex in Council bluffs)
June 21st 9am at Pioneers park – Rising Tides Community Park Event, sign up on wodify as you would for a class so we know how many DBs to bring!
June 28th 10am at the gym – Yoga with Brooke Garbison
Coach Appreciation Week, Member appreciation week and more!!
July – run a 5k with us for the Cornhusker State Games! Use the code 20FLEETFEET25 to save!
August 16th – Team Fitness Competition to raise money for our Adaptive Athletes
What else? Share you adventures on the whiteboard at the gym!
We have an amazing coaching team — and don’t worry, no one’s going anywhere! 😊
That said, we’re always on the lookout for passionate individuals who love coaching and helping others. One of my favorite parts of what I do (besides coaching all of you!) is mentoring and developing coaches who are just as excited to make an impact.
There are opportunities beyond just group classes, and I’d be happy to sit down and chat if you’re interested — or if someone comes to mind, feel free to send them my way!
See you in the gym!