For TimeMetconBenchmark
Linchpin Test 10
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
15Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
15Power Clean
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Focus on a consistent pace through all 5 rounds to avoid burnout.
- 2Keep wall balls unbroken if possible to maximize efficiency.
- 3Break power cleans into smaller sets (e.g., 10 + 5) if form starts to break down.
- 4Maintain good form throughout to minimize injury risk—especially on the last rounds.
- 5Use your legs to drive the wall ball and reduce stress on your shoulders.
Safety Considerations
Technical Focus
Ensure proper depth in wall ball shots and maintain a flat back during power cleans.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Row - 2-3 min
Mobility Stretches:
- 10 Hip Flexor Stretch(Hold each side for 10 seconds.)
- 10 Shoulder Dislocates with PVC(Focus on full range of motion.)
- 5 Squat Hold - 30 sec(Get comfortable at the bottom position.)
Activation Mini-WOD:
2 rounds- 10 Wall Ball Shot (Empty Ball)(Lightweight to practice movement.)
- 5 Power Clean (Empty Bar)(Focus on mechanics.)
Scaling Options
Intermediate
Reduce load and/or modify movements for better form.
- 1
wall ball shot
Reduce weight of the wall ball.
Weight: 15/10 lbs (6.8/4.5 kg)
- 2
power clean
Reduce weight of the barbell.
Weight: 75/55 lbs (34/25 kg)
Scaled
Further reduce loads and revert to alternate movements if needed.
- 1
wall ball shot
Perform wall ball shots with a lighter alternative or reduce the height.
Weight: 10/6 lbs (4.5/2.7 kg)
- 2
power clean
Use a lighter bar or dumbbells.
Weight: 45/35 lbs (20/15 kg)