For TimeMetconBenchmark
Linchpin Test 12
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
400 mRun
15Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
3Rope Climb
400 mRun
12Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
2Rope Climb
400 mRun
9Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
1Rope Climb
Coaching Tips
Strategy
- 1Pace the 400m runs to maintain energy throughout the triplet, avoiding burn-out early on.
- 2Aim to perform as many clean-and-jerks unbroken as possible, especially the first round, to maximize efficiency.
- 3Utilize quick transitions between movements, especially moving from the barbell to the rope climbs to save time and maintain intensity.
- 4On the rope climbs, focus on using your legs as much as possible to minimize upper body fatigue.
- 5Take micro-breaks if needed during the clean-and-jerks, especially as the reps decrease in later rounds.
Safety Considerations
Technical Focus
Ensure proper form in the Clean and Jerk to prevent shoulder and lower back injuries.
Recommended Warm-Up
General Warm-Up:
- Jogging - 2 min(Easy pace.)
Mobility Work:
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 10 each side Hip Openers
- 10 each direction Ankle Rolls
Activation Sets:
2 rounds- 5 Light Clean-and-Jerk(Focus on technique with light weight.)
- 2 Assisted Rope Climbs(Use a band or jump down to minimize effort.)
- 10 Air Squats
Scaling Options
Intermediate
Reduce weights and modify movements for increased accessibility.
- 1
clean and jerk
Reduce weight by 20%, focus on technique.
Weight: 108/76 lbs (49/34 kg)
- 2
rope climb
Substitute with 3 rope pulls or 3 legless rope climbs.
Scaled
Further reduce weights and substitute movements as needed for safety.
- 1
clean and jerk
Reduce weight by 40%, work on form.
Weight: 81/62 lbs (37/28 kg)
- 2
rope climb
Substitute with 4 rows on a low bar or 4 jump dips.