For TimeMetconBenchmark
Linchpin Test 3
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds for Time:
21Wall Ball Shots
↳ 20/14 lbs (9/6 kg)
14Handstand Push-Ups
7Deadlifts
↳ 315/205 lbs (143/93 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace, especially on Wall Ball Shots; aim for 7 unbroken.
- 2Break up Handstand Push-Ups if needed to avoid shoulder fatigue; consider sets of 5 or 7.
- 3Use a systematic approach for Deadlifts; keep core engaged and back flat, and consider using chalk.
- 4Transition quickly between movements to minimize rest time and keep intensity high.
- 5Do not rush through reps; focus on quality over quantity to avoid form breakdown.
Safety Considerations
Technical Focus
Maintain form on Deadlifts to prevent lower back injury.
Recommended Warm-Up
- Rowing - 2 min easy(Match pacing to movements.)
Mobility Work:
- Shoulder Stretch - 1 min each side
- Hip Flexor Stretch - 1 min each side
- Ankle Mobility - 1 min
Activation Sets:
2 rounds- 10 Air Squats(Focus on depth and form.)
- 5 Pike Push-Ups(Engage shoulders and core.)
- 5 Deadlifts with Barbell (Light)(Focus on good form.)
Scaling Options
Intermediate
Reduce weights by approximately 20%.
- 1
wall ball shots
Weight: 16/10 lbs (7/4.5 kg)
- 2
handstand push ups
Pike Push-Ups
- 3
deadlifts
Weight: 250/165 lbs (113/75 kg)
Scaled
Reduce weights by approximately 40% and adjust movements.
- 1
wall ball shots
Weight: 12/6 lbs (5.5/2.75 kg)
- 2
handstand push ups
DB Press
- 3
deadlifts
Weight: 190/125 lbs (86/57 kg)