WOD

REST DAY!
Get out of the gym.

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In a 45 minute window: 
Max Calories, Air Bike 

*Compare to 09.25.2024
*Recommend low intensity.

Or as a 2-person team,
20 Rounds of:
Partner "A"
1:00 Max Cals, Air Bike
Partner "B"
1:00 Max Cals, Air Bike

*Score is the combined calories of Partner A & B.

*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, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY & more. Click on “Private Track" and you will be guided through the process. Enjoy!

15-12-9-6-3 reps for time of:
Push Press, 65% 1RM
Pull-ups

5 min, rest then...

15-12-9-6-3 reps for time of:
Russian Kettlebell Swing, 70/53
Burpees

*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, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY & 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, 224"/20"
6 Back Squats, 185/135
Etc, etc, etc...

Linchpin Monthly Fitness Tests - explained. - (Linchpin Conversations #446)
*Compare to 09.18.2024

*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, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY & more. Click on “Private Track" and you will be guided through the...

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, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY & more. Click on “Private Track" and you will be guided through the process. Enjoy!