WOD

5 Intervals of:
1 L-sit Rope Climb, 15 ft.
15 Push Press, 95/65
1 Min Max Calories, Air Bike

*Rest 3 min between intervals.
*L-sit rope climb begins seated on the floor.

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3 Rounds, for time or not of:
3 Squat Cleans, 80% 1RM
50 Single-unders

3 Rounds, for time or not of:
4 Squat Cleans, 70% 1RM
50 Running Step Single-unders

3 Rounds, for time or not of:
5 Squat Cleans, 60% 1RM
50 Double-unders

Rest 3-5 minutes between each.

*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, or not:
10k Run

*Compare to 07.01.2025

*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!

"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

*Compare to 12.04.2023

Or as a 2-person team,
For time:
100 Calories, Rowing
200 Air Squats
100 Pull-ups
200 Push-ups
200 Sit-ups

*Only 1 person working at a time. Each person works for 30 seconds before switching with their partner.

*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...