Monster Mash

CF Linchpin Test 9
5 Rounds for time:
50 ft Handstand Walk
5 Squat Cleans, 225/155

21-15-9 reps for time of:
Box Jumps, 30"/24"
Chest-to-bar pull-ups

3 Rounds for time of:
100 Double-unders
20 Push Press, 95/65

*Rest 5 minutes between workouts

Or, as a dumbbell version…

5 Rounds for time:
50 ft Handstand Walk
11 Dumbbell Squat Cleans, 50's/35's

21-15-9 reps for time of:
Box Jumps, 30"/24"
Chest-to-bar pull-ups

3 Rounds for time of:
100 Double-unders
20 Dumbbell Push Press, 50's/35's

*Rest 5 minutes between workouts

*Want a 30-day...

3 Rounds for time of:
50m Dumbbell Farmer's Carry
10 Dumbbell Hang Squat Cleans
10 Dumbbell Push Press

Amrap 10 minutes of:
30 Double-unders
10 Dumbbell Power Snatch

5 Rounds for time of:
15 Burpees
10 Weighted Pull-ups

*Rest 5 minutes between workouts
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells
*Use 1 dumbbell for pull-ups

*Want a 30-day FREE trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track"...

3 Rounds for time of:
400m run
30 Thrusters, 45/35

2 Rounds for time of:
50 Hand-release Push-ups
25 Deadlifts, 245/165

4 Rounds for time of:
15m Handstand Walk
3 Rope Climbs, 15 ft.

*Rest 5 minutes between workouts


Or, for a dumbbell version…

3 Rounds for time of:
400m run
15 L-arm Dumbbell Thrusters, 50/35
15 R-arm Dumbbell Thrusters, 50/35

2 Rounds for time of:
50 Hand-release Push-ups
50 Dumbbell Deadlifts, 50's/35's

4 Rounds for time of:
15m Handstand Walk
3 Rope Climbs, 15 ft.

*Rest 5 minutes between...

For time:
42 GHD Sit-ups
21 Squat Cleans, 135/95
30 GHD Sit-ups
15 Squat Cleans, 135/95
18 GHD Sit-ups
9 Squat Cleans, 135/95

3 Rounds for time of:
100 Double-unders
10 Split Jerks, 185/135

21-15-9 reps for time of:
Bar-facing Burpees
Calories, Air Bike

*Rest 5 minutes between workouts

Or, for a dumbbell version…

For time:
42 GHD Sit-ups
21 Dumbbell Squat Cleans, 50's/35's
30 GHD Sit-ups
15 Dumbbell Squat Cleans, 50's/35's
18 GHD Sit-ups
9 Dumbbell Squat Cleans, 50's/35's

3 Rounds for time of:
100 Double-unders
18 Split Jerks, 50's/35's

21-15-9...

5 Rounds for time of:
9 Bar-facing Burpees
8 Power Cleans, 155/105
7 Front Squats, 155/105
6 Push Jerks, 155/105

18-15-12 reps for time of:
Pull-ups, strict
Ring Dips, strict

For time:
800m Run
80 Air Squats
400m run
40 Air Squats

*Rest 5 minutes between workouts.


Or, for a dumbbell version…

5 Rounds for time of:
11 Dumbbell-facing Burpees
10 Dumbbell Power Cleans, 50's/35's
9 Dumbbell Squats, 50's/35's
8 Dumbbell Push Jerks, 50's/35's

18-15-12 reps for time of:
Pull-ups, strict
Ring Dips, strict

For time:
800m Run
80 Air Squats