WOD

"Nasty Girls"
3 rounds for time of:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans, 135/95

*Compare to 03.15.2025

*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!

For time:
10 x 100m Sprint

*Compare to 04.09.2025

*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 ALPHA
"Broken Frog"

Bench Press 1RM

Rest as needed, then...

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

*Compare to 07.09.2025
Linchpin Monthly Fitness Tests - explained. - (Linchpin Conversations #446)

*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!

10-8-6-4-2 reps, not for time:
Pull-ups, strict & weighted
Push Press

Side Plank Hold
2 min, R-side
2 min, L-side

For time, or not:
200 Double-unders
50m Front Rack Carry
30 Kettlebell Swings, 53/35
150 Running Step Singles
50m Front Rack Carry
30 Kettlebell Swings, 53/35
100 Single-unders
50m Front Rack Carry
30 Kettlebell Swings, 53/35

*Front Rack Carry, you choose the load & the object. Use a barbell, dumbbells, kettlebells, sandbag, d-ball, etc.

*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...