Monster Mash — Monster Mash

CF Linchpin Test 1
For time:
400m run
Fran, 75/55
400m run
Fran, 75/55
400m run

3 Rounds for time of:
75 Double-unders
7 Power Cleans, 185/135

21-15-9 reps for time of:
Ring Dips
Toes-to-bar

*Rest 5 minutes between workouts

Or, for a dumbbell only version…

6 Rounds for time of:
200m run
11 DB Thrusters, 50's/35's
15 Pull-ups

3 Rounds for time of:
75 Double-unders
13 DB Power Cleans, 50's/35's

21-15-9 reps for time of:
Ring Dips
Toes-to-bar

*Rest 5 minutes between workouts

*Want a 30-day free trial of...

CF Linchpin Test 13
For time:
400m run
20 Burpees
400m run
19 Burpees
400m Run
18 Burpees
etc, etc, etc...until...
400m run
1 Burpee

*Time cap is 90 minutes.
-If you have a weight vest, 20/14, wear it.

*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" and you will be guided through the process. Enjoy!


If you need equipment, we highly recommend Rogue Fitness.
To view or...

CF Linchpin Test 8
3 Rounds for time:
21 Deadlifts, 185/135
7 Overhead Squats, 185/135

For time:
40/30 Calories, Air Bike
20 Ring Muscle-ups
40/30 Calories, Air Bike

5 Rounds for time of:
20 GHD Sit-ups
5 Wall Walks

*Rest 5 minutes between workouts

For a dumbbell only version…

3 Rounds for time:
36 Dumbbell Deadlifts, 50's/35's
12 Dumbbell OHS, L-arm, 50/35
12 Dumbbell OHS, R-arm, 50/35

For time:
40/30 Calories, Air Bike
20 Ring Muscle-ups
40/30 Calories, Air Bike

5 Rounds for time of:
20 GHD Sit-ups
5 Wall Walks

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"...