WOD

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!

CHECKPOINT ALPHA
"Broken Frog"

Bench Press 1RM

Rest as needed, then...

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

*Compare to 01.13.2025
Linchpin Monthly Fitness Tests - explained. - (Linchpin Conversations #446)

Or as a 2-person team,
4 Rounds of:
Partner "A"
12 Bench Press, 155/95
500m Row
Partner "B"
12 Bench Press, 155/95
500m Row

*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...

Not for time:
1 min of Jump Rope
100m Front Rack Carry
25 V-ups
1 min of Jump Rope
100m Farmer's Carry
25 V-ups
1 min of Jump Rope
100m Suitcase Carry, R
25 V-ups
1 min of Jump Rope
100m Suitcase Carry, L
25 V-ups
1 min of Jump Rope

*You choose the loads.

*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!

3 Intervals of:
Back Squat, 70% 1RM
Strict Chin-ups
400m Run

5 min rest between intervals.
Each element is Max Effort.

*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!