For TimeMetconBenchmark
Linchpin Test 2
3 Rounds
Gymnastics
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
5Muscle-Up
10Squat Clean
↳ 135/95 lbs (61/43 kg)
20Box Jump
24/20 in box
Coaching Tips
Strategy
- 1Manage your muscle-ups early on to avoid fatigue later in the workout; consider kipping instead of strict if necessary.
- 2Break the squat cleans into sets of 5 if needed to maintain form; transitions should be quick to keep the heart rate up.
- 3Pacing on the box jumps is key; aim for consistent, rhythmic jumps rather than going all out, especially as fatigue sets in.
Safety Considerations
Technical Focus
Ensure proper shoulder positioning during muscle-ups to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min(Light intensity on the rower to mimic the WOD's intensity.)
Mobility Work:
- 10 Shoulder Dislocates with PVC(To improve shoulder flexibility for muscle-ups.)
- 5 per side Hip Flexor Stretch(To prepare for squat cleans and jumps.)
- 10 Ankle Mobility Drills(To aid in box jumps and landing stability.)
Activation Sets:
2 rounds- 5 Muscle-Up Progressions(Practice kipping and transitioning.)
- 5 Squat Cleans with Light Barbell(Focus on form and speed.)
- 10 Box Step-Ups(To warm up legs for the box jumps.)
Scaling Options
Intermediate
Reduce muscle-ups to pull-ups and decrease weight on squat cleans.
- 1
muscle ups
Pull-Ups
- 2
squat cleans
Weight: 108/76 lbs (49/34 kg)
- 3
box jumps
Scaled
Replace muscle-ups with ring rows and further decrease weight on squat cleans.
- 1
muscle ups
Ring Rows
- 2
squat cleans
Weight: 81/57 lbs (37/26 kg)
- 3
box jumps
Box Step-Ups