WOD

CHECKPOINT ALPHA
"Broken Frog"

Bench Press 1RM

Rest as needed, then...

4 Rounds for time of:
500m Row
12 Bench Press, 155/95

Linchpin Monthly Fitness Tests - explained. - (Linchpin Conversations #446)
*Compare to 07.01.2024

*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!

REST DAY!

Get out of the gym.

*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!

4 rounds, not for time:
12 Reverse Lunge, R-leg
12 Reverse Lunge, L-leg

5 Rounds, not for time:
5 Strict Weighted Pull-ups
7 Handstand Push-ups, strict
7m Handstand Walk

Amrap 15 minutes of:
600m Air Bike
60 Double-unders

*Rest as needed between each
*hspu's can be deficit, your choice
*You choose load

*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...

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

*Compare to 04.03.2023

Or as a 2-person team...

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

Two people working at the same time. Both movements are synchronized at the top of the repetition.

*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...

REST DAY!

Get out of the gym.

*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!