For TimeMetconBenchmark
Linchpin Test 4
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
2 Rounds for Time:
18 calRow
15Thruster
↳ 95/65 lbs (43/29 kg)
12Chest-to-Bar Pull-Up
Coaching Tips
Strategy
- 1Pace the row to maintain energy for the thrusters and pull-ups.
- 2Break thrusters into manageable sets (e.g., 8-7) to avoid burnout and maintain form.
- 3Aim to perform chest-to-bar pull-ups with a steady rhythm to minimize swing and maintain control.
- 4Use the transition time between movements effectively to breathe and prepare for the next exercise.
- 5Stay focused on consistent reps rather than racing through for time.
Safety Considerations
Technical Focus
Ensure proper breathing during thrusters, maintain a neutral spine during rows and pull-ups.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min
Mobility Work:
- 5 per side Shoulder Stretch - 30 sec
- 5 per side Hip Flexor Stretch - 30 sec
- 10 Cat-Cow Stretch - 1 min
Activation:
3 rounds- 5 with a barbell (light) Thruster
- 3-5 (can use band) Pull-Up
Scaling Options
Intermediate
Reduce weight on thrusters to 75/55 lbs, and chest-to-bar pull-ups to standard pull-ups.
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
- 2
chest to bar pull up
Standard Pull-Up
Scaled
Reduce weight on thrusters to 45/35 lbs, and modify pull-ups to banded pull-ups or ring rows.
- 1
thruster
Weight: 45/35 lbs (20/16 kg)
- 2
chest to bar pull up
Banded Pull-Ups or Ring Rows