For TimeMetconBenchmark
Linchpin Test 11
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
7Squat Snatch
↳ 185/135 lbs (84/61 kg)
11Muscle-Up
100Double-Under
11Muscle-Up
7Squat Snatch
↳ 185/135 lbs (84/61 kg)
Coaching Tips
Strategy
- 1Pace yourself, especially on the Muscle-Ups to avoid burnout.
- 2Consider breaking the Squat Snatches into smaller sets (e.g., 3-4) to maintain intensity.
- 3Keep a steady rhythm for Double-Unders to minimize missteps and frustrations.
- 4Transition quickly between movements to maintain heart rate and intensity.
- 5Focus on technique during the Muscle-Ups to avoid fatigue at later rounds.
Safety Considerations
Technical Focus
Ensure proper mechanics during the squat snatch to prevent shoulder and back injuries.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Row or Bike - 2-3 min
Mobility:
- 10 Shoulder Dislocates - 30 sec
- 10 Hip Flexor Stretch - 30 sec each side
- 10 Ankle Mobility Stretches - 30 sec
Activation:
2 rounds- 3-5 Squat Snatch (lightweight) - each(Focus on form.)
- 3-5 Muscle-Up Progression (e.g., jumping Muscle-Ups or banded) - each
- 10-20 Double-Under Practice - 30 sec(Maintain a relaxed grip.)
Scaling Options
Intermediate
Reduce weights and modify movements as follows:
- 1
squat snatch
Reduce weight for Squat Snatches.
Weight: 145/95 lbs (66/43 kg)
- 2
muscle up
Bar Muscle-Ups or Banded Muscle-Ups.
- 3
double under
Single-Unders for Double-Unders.
Scaled
Significantly reduce weights and modify movements for accessibility:
- 1
squat snatch
Lightweight Squat Snatches or Hang Snatches.
Weight: 95/65 lbs (43/29 kg)
- 2
muscle up
Ring Rows + Dips or Banded Muscle-Ups.
- 3
double under
Single-Unders or Double-Under attempts.