WOD

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 12.03.2025

Or, as a 2-person team...

Until total Calories required are completed:
Partner "A"
1 min Max Cals, Air Bike
Partner "B"
1 min Max Cals, Air Bike

For a 2-man team the total calories are 300. For a 2-woman team the total calories are 210. For a mixed pair the total calories are 255.

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5 Rounds for time, or not:
8 Chin-ups, strict chest-to-bar
16 Weighted Lunge Steps
20 V-ups

immediately into...

For time, or not:
3000m Row (moderate pace)

*You choose the load for the lunges & the style of lunge.

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Power Snatch
Work up to a Heavy Single, then:

5 reps @ 90%
10 reps @ 80%
15 reps @ 70%

*Compare to 05.02.2025

*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!

For time, or not:
100 Double-unders
10 Ring Muscle-ups
80 Double-unders
8 Ring Muscle-ups
60 Double-unders
6 Ring Muscle-ups
40 Double-unders
4 Ring Muscle-ups
20 Double-unders
2 Ring Muscle-ups

*Start & finish the workout with a 1 min plank hold L-side & 1 min plank hold R-side.
*Compare to 01.02.2023

*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!