For TimeMetconBenchmark
Linchpin Test 6
4 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
4 Rounds for Time:
21Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
18Pull-Up
15Kettlebell Swing
↳ 53.1/35.4 lbs (24/16 kg)
12Handstand Push-Up
Coaching Tips
Strategy
- 1Pace yourself throughout the rounds; don’t burn out early, especially on the first round.
- 2Consider breaking movements into manageable sets; for example, do wall balls in sets of 10 and pull-ups in sets of 5.
- 3During kettlebell swings, focus on using your hips rather than your arms to complete the movement effectively.
- 4Rest only when necessary; try to minimize downtime between movements for better flow.
- 5For handstand push-ups, use a stricter tempo to maintain control and strength throughout the set; consider a spot if needed.
Safety Considerations
Technical Focus
Maintain proper shoulder alignment during handstand push-ups to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Row (or other ergometer) - 2-3 min(Moderate intensity to elevate heart rate.)
Mobility:
- 5-10 Shoulder Stretch
- 5-10 Hip Flexor Stretch
- 5-10 Wrist Mobility
Activation:
2 rounds- 10 Light Wall Ball Shots(Use a lighter weight.)
- 10 Kettlebell Swings (light weight)(Focus on form.)
- 5 Pull-Ups (to a bar or band-assisted)(Make sure to engage your lats.)
Scaling Options
Intermediate
20% reduction in weights and modified movements
- 1
wall ball shot
Weight: 16/10 lbs (7.3/4.5 kg)
- 2
pull up
Banded Pull-Ups
- 3
kettlebell swing
Weight: 43/26 lbs (19.5/11.8 kg)
- 4
handstand push up
Pike Push-Ups
Scaled
40% reduction in weights and modified movements
- 1
wall ball shot
Weight: 12/6 lbs (5.4/2.7 kg)
- 2
pull up
Ring Rows
- 3
kettlebell swing
Weight: 35/20 lbs (15.9/9.1 kg)
- 4
handstand push up
DB Press