For TimeMetconBenchmark
Linchpin Test 1
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
400 mRun
21-15-9 Reps of:
Thruster
↳ 75/55 lbs (34/25 kg)
Pull-Up
400 mRun
21-15-9 Reps of:
Thruster
↳ 75/55 lbs (34/25 kg)
Pull-Up
400 mRun
Coaching Tips
Strategy
- 1Pace the runs to maintain energy for the thrusters and pull-ups; avoid going too hard on the first run.
- 2Break the thruster sets into smaller chunks if needed; for example, do sets of 7-7-7 to avoid burnout.
- 3Transition quickly between movements but make sure to regulate your breathing before starting the next block.
- 4Focus on full range of motion during pull-ups; if necessary, switch to banded pull-ups for assistance.
- 5Use a strong leg drive during thrusters, ensuring to push through the heels and keep the core tight.
Safety Considerations
Technical Focus
Ensure proper form on the thrusters to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 400m Jogging
Mobility:
- 10 reps Shoulder Dislocates
- 30 seconds each side Hip Flexor Stretch
- 10 each direction Ankle Rolls
Activation:
2 rounds- 5-10 Thrusters with PVC Pipe
- 30 seconds Pull-Up Holds (active hang)
Scaling Options
Intermediate
Reduce thruster weight by ~20% and perform jumping pull-ups or banded pull-ups.
- 1
thruster
Reduced weight
Weight: 60/45 lbs (27/20 kg)
- 2
pull up
Banded Pull-Ups or Jumping Pull-Ups
Scaled
Reduce thruster weight by ~40% and use ring rows or jumping pull-ups.
- 1
thruster
Reduced weight
Weight: 45/35 lbs (20/16 kg)
- 2
pull up
Ring Rows or Jumping Pull-Ups