WOD

For time:
5 x 50m Run

3 x 400m Run

1 x 800m Run

*Rest as needed
*Compare to 12.11.2024
Listen to Linchpin Conversations #140 regarding Rest Periods

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5 Rounds for time, or not:
1 Legless Rope Climbs, 15 ft.
9 Power Clean & Jerks, 115/75

*Rope climbs begin seated on the floor. Legs may be used on descent.

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Box Jumps:
10-20 reps

Front Squat
2-3-5-10-2-3-5-10

*Compare to 03.01.2024

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REST DAY!
Get out of the gym.

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For time, or not.
1 up to 10 & down to 1 reps:
Pull-ups, strict

*After each set of pull-ups do 25 seconds of jumping rope.

*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!