Monster Mash

21-15-9 reps for time of:
Deadlift, 70% 1RM
Handstand Push-ups, strict

EMOM 21 Minutes of:
Min 1: 50 Double-unders
Min 2: 12 Burpees
Min 3: 50m Farmer's Carry, 70's/53's

3 Rounds for time of:
800m Run
12 Ring Muscle-ups

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

3 Rounds for time of:
45 Dumbbell Deadlifts, 50's/35's
15 Handstand Push-ups, strict

EMOM 21 Minutes of:
Min 1: 50 Double-unders
Min 2: 12 Burpees
Min 3: 50m Farmer's Carry, 50's/35's

3 Rounds for time of:
800m Run
12 Ring Muscle-ups

*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 10
5 Rounds for time of:
15 Wallballs, 20/14
15 Power Cleans, 95/65

For time:
1200m Air Bike
500m Row
400m Run

4 Rounds for time of:
10 L-sit Pull-ups
30 V-ups
40 Push-ups

*Rest 5 minutes between workouts

Or, for a Dumbbell version...

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

For time:
1200m Air Bike
500m Row
400m Run

4 Rounds for time of:
10 L-sit Pull-ups
30 V-ups
40 Push-ups

*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,...

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....