Monster Mash

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

For time:
5-4-3-2-1 reps of:
Rope Climb, 15 ft
*400m after each set of climbs

2 Rounds for time of:
25 GHD Sit-ups
20/15 Calories, Rowing
15 Front Squats, 155/105

*Rest 5 minutes between workouts
*Compare to 02.20.2017

For a dumbbell only version…

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

For time:
5-4-3-2-1 reps of:
Rope Climb, 15 ft
*400m after each set of...

21-15-9 reps for time of:
Ring Dips, strict
Row, Calories
V-ups

5 Rounds for time of:
7 Kettlebell Snatch, R-arm, 53/35
5 Box Step-ups, with Kettlebell
7 Kettlebell Snatch, L-arm, 53/35
5 Box Step-ups, with Kettlebell

10 Rounds for time of:
30 Double-unders
10 Hand-release Push-ups

*Rest 5 minutes between workouts

For a dumbbell only version…

21-15-9 reps for time of:
Ring Dips, strict
Row, Calories
V-ups

5 Rounds for time of:
7 Dumbbell Snatch, R-arm, 50/35
5 Box Step-ups, with Dumbbell
7 Dumbbell Snatch, L-arm, 50/35
5 Box Step-ups, with Dumbbell

3 Rounds for time of:
10 Deadlifts, 275/185
10 Bar-facing Burpees

10 Rounds for time of:
7 Push Press, 95/65
7 Knees-to-elbows

3 Rounds for time of:
200m DB Farmer's Carry, 50's/35's
50 Walking Lunge (unweighted)

*Rest 5 minutes between workouts

For a Dumbbell only version…

3 Rounds for time of:
30 Dumbbell Deadlifts, 50's/35's
10 Dumbbell-facing Burpees

10 Rounds for time of:
6 Dumbbell Push Press, 50's/35's
7 Knees-to-elbows

3 Rounds for time of:
200m DB Farmer's Carry, 50's/35's
50 Walking Lunge (unweighted)

*Rest 5 minutes between workouts

*Want...

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.
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