For TimeMetconBenchmark
Linchpin Test 10
5 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
5 Rounds for Time:
15Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
15Power Clean
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Pace yourself through the rounds, aim for consistent times rather than going all out.
- 2For wall ball shots, focus on a smooth, explosive movement from the squat to maximize height and accuracy, while maintaining a steady breathing rhythm.
- 3On power cleans, use a hook grip and keep the bar close to your body for better leverage and efficiency.
- 4Consider breaking the wall balls into sets of 10, taking a quick breath before completing the remaining 5 if fatigue sets in.
- 5Stay mentally aware of your form, especially as you get tired; improper mechanics can lead to injury.
Safety Considerations
Technical Focus
Ensure proper squat depth and engage core during wall ball shots.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Rowing
Mobility:
- 10-15 Wall Squat(Focus on depth and maintaining a straight torso.)
- 10-15 Shoulder Dislocates(Use a band or PVC pipe to mobilize shoulders.)
- 10 per side Hip Openers(Emphasize opening the hips for wall balls.)
Activation:
2 rounds- 10 Medicine Ball Deadlifts(Engage glutes and maintain proper back position.)
- 5 Power Clean Drills with Empty Bar(Focus on form and explosive power.)
Scaling Options
Intermediate
Reduce weights by ~20%.
- 1
wall ball shots
Weighted Wall Ball Shots with lighter ball
Weight: 16/10 lbs (7.25/4.5 kg)
- 2
power cleans
Power Cleans with lighter barbell
Weight: 75/55 lbs (34/25 kg)
Scaled
Reduce weights by ~40%.
- 1
wall ball shots
Wall Ball Shots with a very light ball
Weight: 12/8 lbs (5.5/3.5 kg)
- 2
power cleans
Power Cleans with a very light barbell
Weight: 55/35 lbs (25/15 kg)