For TimeMetconBenchmark
Linchpin Test 4
2 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
2 Rounds For Time
18 calRow
15Thruster
↳ 95/65 lbs (43/29 kg)
12Chest-to-Bar Pull-Up
Coaching Tips
Strategy
- 1Maintain a steady pace on the rower to conserve energy for the thrusters and pull-ups.
- 2Break the thrusters into manageable sets if needed, such as 5-5-5, to avoid fatigue.
- 3Transition quickly between movements to maintain an efficient flow and minimize downtime.
- 4Focus on a strong kipping motion for the Chest-to-Bar Pull-Ups to utilize the swing and reduce upper body fatigue.
- 5Monitor form closely on thrusters, keeping the chest up and weight balanced on the midfoot.
Safety Considerations
Technical Focus
Ensure proper bar placement and posture during thrusters to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min
Mobility Work:
- 2 Shoulder Stretch - 30 sec
- 2 Hip Flexor Stretch - 30 sec
- 2 Wrist Flexor Stretch - 30 sec
Activation Drills:
3 rounds- 5 Light Thrusters(Use an empty barbell for light warm-up.)
- 5 Pull-Ups(Use band assistance if needed.)
- 10 Bodyweight Squats
Scaling Options
Intermediate
Reduce weight and modify pulling movements.
- 1
thruster
Weight: 75/55 lbs (34/25 kg)
- 2
chest to bar pull up
Banded Pull-Ups
Scaled
Significantly reduce weight and adjust pulling movements.
- 1
thruster
Weight: 45/35 lbs (20/16 kg)
- 2
chest to bar pull up
Ring Rows