For TimeMetconWeightliftingBenchmark
Linchpin Test 2
3 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
5Muscle-Up
10Squat Clean
↳ 135/95 lbs (61/43 kg)
20Box Jump
Coaching Tips
Strategy
- 1Break the muscle-ups into sets if you struggle with them; consider doing 3-2 instead of unbroken.
- 2For squat cleans, focus on keeping your core tight and maintaining a neutral spine.
- 3Try to keep box jumps smooth and steady; if you feel fatigued, switch to step-ups or lower the height of the box.
- 4Pace yourself throughout the rounds; consistency is key in a triplet format like this.
- 5Transition quickly between movements but take micro-rests as needed to maintain form.
Safety Considerations
Technical Focus
Ensure proper technique in the muscle-up to avoid shoulder injury; monitor squat clean form to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min easy
Mobility Stretch:
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 10 each leg Hip Flexor Stretch(Focus on keeping your back straight.)
- 10 each side Ankle Mobility(Perform deep squats to enhance mobility.)
Activation Drills:
2 rounds- 5 Muscle-Up Progressions(Focus on the transition.)
- 5 Light Squat Cleans(Use 50% of the working weight.)
- 5 each leg Box Step-Ups
Scaling Options
Intermediate
Reduce load and modify movements for capacity.
- 1
muscle up
Banded Muscle-Ups or Jumping Muscle-Ups
- 2
squat clean
Weight: 110/75 lbs (50/34 kg)
- 3
box jump
Step-Ups or lower the box height
Scaled
Further reduce intensity and complexity.
- 1
muscle up
Ring Rows or Assisted Muscle-Ups
- 2
squat clean
Weight: 80/55 lbs (36/25 kg)
- 3
box jump
Step-Ups or very low box