WOD

CHECKPOINT FOXTROT
"Beach Body"

In a 10-minute window:
1 Pull-up
1 Dip
2 Pull-ups
2 Dips
3 Pull-ups
3 Dips
Etc, etc, etc...

*Pull-ups & Dips need to be strict & unbroken.

Rest 10 minutes or less, then...

Death by:
Burpees

Linchpin Monthly Fitness Tests - explained. - (Linchpin Conversations #446)
*Compare to 06.14.2024

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REST DAY!
Get out of the gym.

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E3MOM x 30 min of:
3 Squat Cleans

*Compare to 09.02.2023

*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:
10 Shoulder Press
15 Pull-ups
1000m Air Bike

For time, or not:
15 Push Press
20 Pull-ups
1000m Air Bike

For time, or not:
20 Push or Split Jerks
30 Pull-ups
1000m Air Bike

*Rest 3 min between each.
*Goal is to choose loadings that allow the strict press unbroken, one break on the push press & two breaks on the jerks.

*Want a 30-day free trial of the Linchpin...

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!