WOD

Box Jumps:
10-20 reps

Hang Squat Clean & Jerk
5-3-1-5-3-1-5-3-1

*Compare to 04.11.2025 for 5x6

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For time, or not:
5 Rope Climbs, 15 ft.
50 Hollow Rocks
2500m, Air Bike
4 Rope Climbs, 15 ft.
40 Hollow Rocks
2000m, Air Bike
3 Rope Climbs, 15 ft.
30 Hollow Rocks
1500m, Air Bike
2 Rope Climbs, 15 ft.
20 Hollow Rocks
1000m, Air Bike
1 Rope Climb, 15 ft.
10 Hollow Rocks
500m, Air Bike

*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:
5 x 500m row

*Compare to 11.06.2024

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REST DAY!
Get out of the gym.

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Box Jumps:
10-20 reps

Back Squat 
2-2-2-2-2-2-2

*Compare to 05.10.2024
*Box jumps are NOT for time. Focus on explosive power. You choose height.

*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!