WOD

REST DAY!
Get out of the gym.

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Not for time:
20 Strict, Deficit HSPU
10 Squat Cleans, 185/135
15m Handstand Walk
10 Squat Cleans, 185/135
5 Wall Walks
10 Squat Cleans, 185/135

*Handstand push-ups are done strict, stomach facing the wall & with a deficit. Men use 4" deficit & women 2" deficit.

*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!

3 Rounds for time:
15 Pull-ups
15 Burpees
150m Run

*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!

Each for time:
50/35 Calories, Air Bike
40/28 Calories, Air Bike
30/21 Calories, Air Bike
20/14 Calories, Air Bike
10/7 Calories, Air Bike

1:1 to 1:2 work-to-rest interval
*Compare to 12.03.2025

Or, as a 2-person team...

Until total Calories required are completed:
Partner "A"
1 min Max Cals, Air Bike
Partner "B"
1 min Max Cals, Air Bike

For a 2-man team the total calories are 300. For a 2-woman team the total calories are 210. For a mixed pair the total calories are 255.

*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,...