For TimeHybridBenchmark
Linchpin Test 9
5 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
50 mHandstand Walk
distance in feet
5Squat Clean
↳ 225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Pace your handstand walks to ensure you can maintain balance and composure throughout all rounds. Consider breaking the distance into segments if needed (e.g., 10 feet at a time).
- 2For the squat cleans, focus on technique over speed initially, making sure your hips drop below parallel and your catch position is solid.
- 3Consider using a hook grip for better bar control during the squat cleans, which can help you manage the heavier weights more efficiently.
- 4Transition quickly from the handstand walk to the squat cleans by planning your movements to avoid unnecessary pauses between different tasks.
- 5Focus on a strong set-up for your squat cleans. Take a moment to stabilize your grip and position before lifting.
Safety Considerations
Technical Focus
Ensure proper overhead alignment during the handstand walk and maintain a stable squat clean position.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min
Mobility:
- 5-10 each side Shoulder Stretch
- 5-10 each side Wrist Stretch
- 5-10 each side Hip Flexor Stretch
Activation:
2 rounds- 20-30 sec Handstand Holds(Focus on shoulder engagement.)
- 5 Empty Barbell Squat Clean(Lightweight for warm-up.)
Scaling Options
Intermediate
Reduce weight and modify handstand walks
- 1
handstand walk
Handstand Hold or Wall Walks
- 2
squat clean
Reduce weight (80%)
Weight: 180/125 lbs (81.65/56.7 kg)
Scaled
Further reduce weight and modify movements accordingly
- 1
handstand walk
Bear Crawl or Box Pike Walks
- 2
squat clean
Reduce weight (40%)
Weight: 135/95 lbs (61.23/43.09 kg)