Monster Mash

Linchpin Test 11
For time:
7 Squat Snatch, 185/135
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
7 Squat Snatch, 185/135

3 Rounds for time of:
12m Handstand Walk
20m Front Rack Lunge, 95/65

5 Rounds for time of:
75 Double-unders
15 Toes-to-bar

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

For time:
20 Dumbbell Squat Snatch, 50/35
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
20 Dumbbell Squat Snatch, 50/35

3 Rounds for time of:
12m Handstand Walk
20m Front Rack Lunge, 50's/35's

5 Rounds for time of:
75 Double-unders
15 Toes-to-bar

*Rest 5 minutes between workouts

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options,...

Linchpin Test 7
4 Rounds for time of:
4 Power Cleans, 205/145
4 Front Squats, 205/145
4 Shoulder-to-Overhead, 205/145

5 Rounds for time of:
200m Run
2 Legless Rope Climbs, 15 ft.

3 Rounds for time of:
30 GHD Sit-ups
60m KB Farmer's Carry, 70's/53's

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

4 Rounds for time of:
10 Dumbbell Power Cleans, 50's/35's
10 Dumbbell Squats, 50's/35's
10 Dumbbell S2OH, 50's/35's

5 Rounds for time of:
200m Run
2 Legless Rope Climbs, 15 ft.

3 Rounds for time of:
30 GHD Sit-ups
60m KB Farmer's Carry, 70's/53's

*Rest 5 minutes between workouts

*Want a 30-day free trial of the Linchpin Private...

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

9-15-21 reps for time of:
Kettlebell Swing, 70/53
Burpee

For time:
100 Unbroken Double-unders
1000m Row

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

For time:
400m run
Dumbbell Fran, 35's/25's
400m run
Dumbbell Fran , 35's/25's
400m run

9-15-21 reps for time of:
Kettlebell Swing, 70/53
Burpee

For time:
100 Unbroken Double-unders
1000m Row

*Rest 5 minutes between workouts

*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, join an AMAZING GLOBAL COMMUNITY on the planet & more....

"Nasty Girls"
3 rounds for time of:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans, 135/95

3 Rounds for time of:
400m Run
15 Push Jerks, 155/105

For time:
500m Row
25 Box Jumps, 24"/20"
25 Toes-to-bar
25 Box Jumps, 24"/20"
500m Row

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 rounds for time of:
50 Air Squats
7 Ring Muscle-ups
13 Dumbbell Hang Power Cleans, 50's/35's

3 Rounds for time of:
400m Run
21 Dumbbell Push Jerks, 50's/35's

For time:
500m Row
25 Box Jumps, 24"/20"
25 Toes-to-bar
25 Box Jumps, 24"/20"
500m Row

*Rest 5 minutes between workouts

*Want a 30-day free trial of the Linchpin Private Track? Get full access to...

EMOM 60 minutes of:
Min 1: 1 Full Clean & Jerk, 225/155
Min 2: Calories, Air Bike
Min 3: Rest

*Score is total calories

Or, for a Dumbbell version...

EMOM 60 minutes of:
Min 1: 5 Dumbbell Clusters, 50's/35's
Min 2: Calories, Air Bike
Min 3: Rest

*Score is total calories

*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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!