For TimeMetconBenchmark
Linchpin Test 12
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
400 mRun
15Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
3Rope Climb
15 ft
400 mRun
12Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
2Rope Climb
400 mRun
9Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
1Rope Climb
Coaching Tips
Strategy
- 1Pace your runs based on your overall energy for the workout. Don't sprint too hard on the first run to avoid fatigue early on.
- 2Consider breaking Clean-and-Jerk sets into smaller, manageable reps (e.g., 5/5 for 15, 4/4 for 12) to maintain power and technique throughout the sets.
- 3For the Rope Climbs, ensure you use your legs to assist in the ascent to conserve upper body strength for the Clean-and-Jerks.
- 4During transitions, keep your mind focused on the next movement to minimize downtime.
- 5If fatigued, switch to a jumping method for the Rope Climbs, if necessary, to maintain momentum.
Safety Considerations
Technical Focus
Maintain proper form during Clean-and-Jerks to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min(Light jog for 2 min to elevate heart rate.)
Mobility Work:
- 5-10 Shoulder Stretch(Stretch shoulders to prepare for Clean-and-Jerk.)
- 5-10 Hip Flexor Stretch(Loosen hip flexors to aid running and Clean-and-Jerk position.)
- 5-10 each side Ankle Mobilizations(Prepare ankles for stability during lifts.)
Activation Set:
2 rounds- 10-15 Air Squats(Focus on range of motion and stability.)
- 5-8 Push Press (Light)(Lightweight to activate shoulders; focus on form.)
- 2 Rope Climbs (Practice) - 30 sec(Practice your rope climbs, focusing on technique.)
Scaling Options
Intermediate
Reduce weights and reps slightly to accommodate fitness level.
- 1
clean and jerk
Reduce weight for Clean-and-Jerk.
Weight: 110/70 lbs (50/32 kg)
- 2
rope climb
Use a lower height or perform assistive versions.
Scaled
Significantly reduce weights and modify movements for accessibility.
- 1
clean and jerk
Reduce weight to manageable level.
Weight: 80/55 lbs (36/25 kg)
- 2
rope climb
Perform Jumping Rope Climbs or substitute with Pull-Up progressions.