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

*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:
10 x 125m Row

*Rest as needed
Listen to Linchpin Conversations #140 regarding Rest Periods
*Compare to 05.13.2025

*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!

CHECKPOINT DELTA
"Magic Legs"

Back Squat 1RM

Rest as needed, then...

In a 20-minute window:
200m Shuttle Run 
10 Box Jumps, 24"/20"
2 Back Squats, 185/135
200m Shuttle Run 
10 Box Jumps, 24"/20"
4 Back Squats, 185/135
200m Shuttle Run 
10 Box Jumps, 24"/20"
6 Back Squats, 185/135
Etc, etc, etc...

Linchpin Monthly Fitness Tests - explained. - (Linchpin Conversations #446)
*Compare to 10.03.2025

*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...

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!