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!

For time:
5k Run

Or...

For distance:
60 Minute Ruck March
(you choose load)

*Compare to 09.03.2024

*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!

5 Rounds for time:
20 Wallball Shots, 20/14
10 Hang Power Cleans, 155/105

*Compare to 06.03.2025
Shamelessly stolen from Chris Spealler

Or, as a 2-person team...

5 Rounds for time:
20 Wallball Shots, 20/14
10 Hang Power Cleans, 155/105

*Wallball Shots & Hang Power Cleans synchronized at the top.

*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 L-sit Pull-ups
30 Single-arm Push Press
500m Row

For time:
10 L-sit Pull-ups
30 Single-arm Push Press
1000m Air Bike

For time:
10 L-sit Pull-ups
30 Single-arm Push Press
400m Run

*Rest 5 min between each.
*Push Press are 15 reps per arm. You choose the load.

*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!