WOD

"Fran"
21-15-9 reps for time of:
Thrusters, 95/65
Pull-ups

*Compare to 10.25.2024

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REST DAY!
Get out of the gym.

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Each for time:
50/35 Calories, Air Bike
40/28 Calories, Air Bike
30/21 Calories, Air Bike
20/14 Calories, Air Bike
10/7 Calories, Air Bike

1:1 to 1:2 work-to-rest interval
*Compare to 05.24.2025

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CHECKPOINT FOXTROT
"Beach Body"

In a 10-minute window:
1 Pull-up
1 Dip
2 Pull-ups
2 Dips
3 Pull-ups
3 Dips
Etc, etc, etc...

*Pull-ups & Dips need to be strict & unbroken.

Rest 10 minutes or less, then...

Death by:
Burpees

*Compare to 06.17.2025

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For time:
400m Run
36 GHD Sit-ups
12 Front Squat, 185/135
24 GHD Sit-ups
8 Front Squat, 185/135
12 GHD Sit-ups
4 Front Squat, 185/135
400m Run

Or as a 2-person team,

3 Rounds for time, or not:
Partner "A"
25 GHD Sit-ups
8 Front Squats, 185/135
400m Run
Partner "B"
25 GHD Sit-ups
8 Front Squats, 185/135
400m 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, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!