Monster Mash

Death by:
Dumbbell Thruster, 50's/35s

Death by:
Burpee

Death by:
10m Shuttle Run

*Rest 5 minutes between workouts

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2 Rounds for time of:
30 Wallball Shots, 20/14
15 Deadlifts, 225/155
12 Pull-ups

Amrap 10 minutes of:
100m Run
5m Handstand Walk

3 Rounds for time of:
125 Double-unders
75m Farmer's Carry, 70's/53's

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

2 Rounds for time of:
12 Dumbbell Thrusters, 50's/35's
30 Dumbbell Deadlifts, 50's/35's
12 Pull-ups

Amrap 10 minutes of:
100m Run
5m Handstand Walk

3 Rounds for time of:
125 Double-unders
75m Farmer's Carry, 70's/53's

*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...

2010 NW Regional Event 1
3 Rounds for time, or not:
10 Overhead Squats, 135/95
50 Double-unders

5 Rounds for time of:
400m Run
21 Russian Kettlebell Swings, 70/53
12 Knees-to-elbows

For time:
1000m Row
50 Push-ups
500m Row
25 Push-ups
250m Row

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 rounds for time of:
10 L-arm DB OHS, 50/35 lbs
10 R-arm DB OHS, 50/35 lbs
50 Double-Unders

5 Rounds for time of:
400m Run
21 Russian Kettlebell Swings, 70/53
12 Knees-to-elbows

For time:
1000m Row
50 Push-ups
500m Row
25 Push-ups
250m 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,...

15-12-9 reps for time of:
Deadlift, 275/185
Box Jump, 24"/20"

5 Rounds for time of:
20 Sec. L-sit
10 Strict Deficit HSPU, 4"/2"

50-40-30-20-10 reps for time:
Wallball Shots, 20/14
Calories, Air Bike

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

For time:
40 Dumbbell Deadlifts, 50's/35's
15 Box Jump, 24"/20"
30 Dumbbell Deadlifts, 50's/35's
12 Box Jump, 24"/20"
20 Dumbbell Deadlifts, 50's/35's
9 Box Jump, 24"/20"

5 Rounds for time of:
20 Sec. L-sit
10 Strict Deficit HSPU, 4"/2"

50-40-30-20-10 reps for time:
Wallball Shots, 20/14
Calories, Air Bike

*Rest 5 minutes between workouts

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

For time:
9 Squat Snatch, 135/95
15 Thrusters, 135/95
21 Clean & Jerks, 135/95

For time:
800m Run
15 Ring Muscle-ups
800m Run
15 Bar Muscle-ups
800m Run
15 Pullups, strict
800m Run

3 Rounds for time of:
20 Toes-to-bar
20 Burpees

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

For time:
12 DB Squat Snatch R, 50/35
12 DB Squat Snatch L, 50/35
20 Dumbbell Thrusters, 50's/35's
25 Dumbbell Clean & Jerks, 50's/35's

For time:
800m Run
15 Ring Muscle-ups
800m Run
15 Bar Muscle-ups
800m Run
15 Pullups, strict
800m Run

3 Rounds for time of:
20 Toes-to-bar
20 Burpees

*Rest 5 minutes between workouts

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