For TimeMetconBenchmark
Linchpin Test 1
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
400 mRun
21-15-9 Reps of:
Thruster
↳ 75/55 lbs (34/25 kg)
Pull-Up
400 mRun
21-15-9 Reps of:
Thruster
↳ 75/55 lbs (34/25 kg)
Pull-Up
400 mRun
Coaching Tips
Strategy
- 1Maintain a steady pace on the runs; do not sprint excessively, as it can fatigue you for the thrusters and pull-ups.
- 2Break the thrusters into manageable sets, especially for the last round. Consider doing 11-10 for the first set or 8-7-6 for the last.
- 3For pull-ups, keep a consistent rhythm; if you feel fatigued, consider using a band for assistance during the last round to maintain movement efficiency.
- 4Use the run as an active recovery; keep the pace comfortable to ensure you can come back strong for the next set of movements.
Safety Considerations
Technical Focus
Ensure proper overhead position during thrusters to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 400 Run - 2-3 min(Jog at an easy pace.)
Mobility Work:
- 1 min per side Shoulder Stretch - 1 min(Focus on opening the shoulders.)
- 1 min per side Hip Flexor Stretch - 1 min(Stretch to prepare for thrusters.)
- 1 min per side Standing Quad Stretch - 1 min(Activate the legs.)
Activation Set:
2 rounds- 10 Thrusters (empty barbell) - 2-3 min(Focus on form.)
- 5-10 Pull-Ups (assisted if needed) - 2-3 min(Prepare the upper body for load.)
Scaling Options
Intermediate
Reduce weight and volume for movements.
- 1
thruster
Weight: 60/45 lbs (27/20 kg)
- 2
pull up
Use banded pull-ups.
Scaled
Further reduce weight and complexity of movements.
- 1
thruster
Weight: 45/35 lbs (20/16 kg)
- 2
pull up
Use ring rows or banded pull-ups.