WOD

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)

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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...

Front Squat
2-2-2-2-2-2-2

Compare to 08.12.2024 for 2's

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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!