For TimeMetconBenchmark
Linchpin Test 3
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
21Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
14Handstand Push-Up
7Deadlift
↳ 315/205 lbs (143/93 kg)
Coaching Tips
Strategy
- 1Break the Wall Ball Shots into manageable sets (e.g., 10-11)
- 2Keep a steady cadence on Handstand Push-Ups to avoid burning out
- 3On Deadlifts, maintain proper form; consider a slightly narrower grip for better leverage
- 4Focus on breathing during transitions; don’t hold your breath between movements
- 5Utilize micro-rests where needed, especially on the Deadlifts to maintain form.
Safety Considerations
Technical Focus
Monitor for back rounding during Deadlifts.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min(Easy pace to raise heart rate.)
Mobility:
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 10 per side Hip Openers(Focus on opening hips for the Wall Balls.)
- 10 Wrist Stretch(Prepare wrists for Handstand Push-Ups.)
Activation:
2 rounds- 10 Wall Ball Shot (light)(Use lighter weight or no weight.)
- 30 sec Handstand Hold(Against the wall to achieve balance.)
- 5 Deadlift (empty bar)(Focus on form with an empty barbell.)
Scaling Options
Intermediate
Reduce weight and modify movements as needed.
- 1
wall ball shot
Reduce wall ball weight.
Weight: 15/10 lbs (7/5 kg)
- 2
handstand push up
Use Pike Push-Ups.
- 3
deadlift
Reduce deadlift weight.
Weight: 250/155 lbs (113/70 kg)
Scaled
Further reduce weights and use easier variations.
- 1
wall ball shot
Use lighter medicine ball.
Weight: 10/6 lbs (4/3 kg)
- 2
handstand push up
Replace with DB Press.
- 3
deadlift
Significantly reduce deadlift weight.
Weight: 135/95 lbs (61/43 kg)