For TimeMetconBenchmark
Linchpin Test 11
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
7Squat Snatch
↳ 185/135 lbs (84/61 kg)
11Muscle-Up
100Double-Under
11Muscle-Up
7Squat Snatch
↳ 185/135 lbs (84/61 kg)
Coaching Tips
Strategy
- 1Break up the squat snatches into manageable sets to maintain form throughout the workout.
- 2Focus on technique for the muscle-ups; use smaller sets if fatigue sets in.
- 3Keep the double-unders unbroken if possible; if struggling, consider smaller sets with brief rests.
- 4Consider pacing for the muscle-ups; they are the most demanding. Transition quickly between movements to limit downtime.
Safety Considerations
Technical Focus
Ensure the barbell is received in a stable overhead squat position to avoid strain.
Recommended Warm-Up
- 1 min easy Rowing Erg - 1 min easy
- 30 sec per side Wrist Flexor Stretch - 30 sec per side
- 10-15 Shoulder Dislocations - 1 min
- 5-10 Overhead Squats with PVC Pipe - 2 min
2 Rounds of:
2 rounds- 10 Wall Ball(Use a light ball to activate legs.)
- 5 Scaled Muscle-Ups with Bands
- 20 Jump Rope (Single-Unders)
Scaling Options
Intermediate
Reduce barbell weight to 145 lbs for males and 95 lbs for females.
- 1
squat snatch
Weight: 145/95 lbs (66/43 kg)
- 2
muscle up
Use band assistance.
- 3
double under
Substitute with single-unders.
Scaled
Reduce barbell weight to 110 lbs for males and 75 lbs for females and modify movements.
- 1
squat snatch
Weight: 110/75 lbs (50/34 kg)
- 2
muscle up
Use band assistance or transition to jumping muscle-ups.
- 3
double under
Switch to single-unders.