Monster Mash

For time:
30 Deadlifts, 315/205
1.5 Mile Run
30 Front Squats, 185/135
1 Mile Run
30 Ring Muslce-ups
800m Run

Or, for a Dumbbell version...

For time:
90 Dumbbell Deadlifts, 50's/35's
1.5 Mile Run
50 Dumbbell Squats, 50's/35's
1 Mile Run
30 Ring Muslce-ups
800m Run

*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,...

50-35-20 reps of:
Wallball Shots, 20/14
Russian KBS, 70/53

3 Rounds for time of:
50 Double-unders
15 Power Cleans, 115/75
50 Double-unders
15 Push Press, 115/75

For time:
800m run

*Rest 5 minutes between workouts.

Or, for a dumbbell only version…

50-35-20 reps of:
Wallball Shots, 20/14
Russian Dumbbell Swings, 50/35

3 Rounds for time of:
50 Double-unders
15 Dumbbell Power Cleans, 50's/35's
50 Double-unders
15 Dumbbell Push Press, 50's/35's

For time:
800m run

*Rest 5 minutes between workouts.

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

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

For time:
400m Run
30/20 Calories, Air Bike
20 Burpee Box Jump Overs, 24"/20"

3 Rounds for time of:
20 Knees-to-elbows
15 Hang Power Cleans, 155/105

*Rest 5 minutes between workouts.

For a dumbbell only version…

For time:
12 R-arm Dumbbell Squat Snatch, 50/35
12 L-arm Dumbbell Squat Snatch, 50/35
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
12 R-arm Dumbbell Squat Snatch, 50/35
12 L-arm Dumbbell Squat Snatch, 50/35

For time:

Linchpin Test 10
5 Rounds of:
15 Wallballs, 20/14
15 Power Cleans, 95/65

Amrap 5 minutes of:
50 Double-unders
5 Push Jerks, 185/135

For time:
500m Row
50 GHD Sit-ups
500m Row

*Rest 5 minutes between workouts.

Or, for a dumbbell version…

5 Rounds of:
15 Wallballs, 20/14
15 Dumbbell Power Cleans, 50's/35's

Amrap 5 minutes of:
50 Double-unders
10 Dumbbell Push Jerks, 50's/35's

For time:
500m Row
50 GHD Sit-ups
500m Row

*Rest 5 minutes between workouts.

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

3 Rounds for time of:
400m Run
3 Rounds of "Cindy"

For time:
400m Run
21 Bar-facing Burpees
400m Run
15 Bar-facing Burpees
400m Run
9 Bar-facing Burpees

3 Rounds for time of:
400m Run
30 Box Jumps, 24"20"

*Rest 5 minutes between workouts.


Or, for a Dumbbell version...

3 Rounds for time of:
400m Run
3 Rounds of "Cindy"

For time:
400m Run
21 dumbbell-facing Burpees
400m Run
15 Dumbbell-facing Burpees
400m Run
9 Dumbbell-facing Burpees

3 Rounds for time of:
400m Run
30 Box Jumps, 24"20"

*Rest 5...