Monster Mash

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

For time:
50/35 Calories, Air bike

"Lynne"
Five rounds for max reps of:
Bench Press, bodyweight
Pull-ups

*Rest as needed between rounds
*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds:
35 Dumbbell Deadlifts, 50's/35's
15 Dumbbell Thrusters, 50's/35's

For time:
50/35 Calories, Air bike

Five rounds for max reps of:
Dumbbell Bench Press, (you choose load)
Pull-ups

*Rest as needed between rounds
*Rest 5 minutes between workouts

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

"Jerry"
For time:
1 Mile run
2k Row
1 Mile Run

15-12-9-6-3 reps for time of:
Front Squat, 185/135
Chest-to-bar Pull-ups

"SQT"
3 Rounds for time of:
10 Ground to Overhead 95/65
200 yd Shuttle Sprint (50x4)

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

"Jerry"
For time:
1 Mile run
2k Row
1 Mile Run

5 Rounds for time of:
15 Dumbbell Squats, 50's/35's
9 Chest-to-bar Pull-ups

"SQT"
3 Rounds for time of:
20 Dumbbell Power Snatch, 50/35
200 yd Shuttle Sprint (50x4)

*Rest 5 minutes between workouts.

Linchpin Test 3
3 Rounds:
21 Wallballs, 20/14
14 Handstand Push-ups
7 Deadlifts, 315/205

21-15-9 reps for time of:
KB Snatch, L-arm, 53/35
KB Snatch, R-arm, 53/35
Knees-to-elbows

3 Rounds for time, or not:
100 Double-unders
25 GHD Sit-ups
5 Rope Climbs, 15 ft.

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds:
12 Dumbbell Thrusters, 50's/35's
14 Handstand Push-ups
22 Dumbbell Deadlifts, 50's/35's

21-15-9 reps for time of:
Dumbbell Power Snatch, L-arm, 50/35
Dumbbell Power Snatch, R-arm, 50/35
Knees-to-elbows

3 Rounds for time, or not:
100 Double-unders
25...

For time:
50 Toes-to-bar
5-mile Bike
50 Chest-to-bar Pull-ups

3 Rounds for time of:
15 Strict Pull-ups
75 Single-unders
7 Pistols, R-leg
7 Pistols, L-eg
1 Pirouette
15m Handstand Walk

"Elizabeth"
21-15-9 reps for time:
Squat Cleans, 135/95
Ring Dips, strict

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
50 Toes-to-bar
5-mile Bike
50 Chest-to-bar Pull-ups

3 Rounds for time of:
15 Strict Pull-ups
75 Single-unders
7 Pistols, R-leg
7 Pistols, L-eg
1 Pirouette
15m Handstand Walk

"Elizabeth"
21-15-9 reps for time:
Squat Cleans, 135/95
Ring Dips, strict

For time as a 2-person team:
400 Double-unders
200 Ring dips
100 Squat Cleans, 225/155
50 Rope Climbs, 15 ft

*Compare to 02.22.2016

Or, for a Dumbbell version...

For time as a 2-person team:
400 Double-unders
200 Ring dips
200 Dumbbell Squat Cleans, 50's/35's
50 Rope Climbs, 15 ft

*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!