For TimeMetconBenchmark
Linchpin Test 6
4 Rounds
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
4 Rounds for Time:
21Wall Ball Shot
↳ 20/14 lbs (9/6 kg)
18Pull-Up
15Kettlebell Swing
↳ 53/36 lbs (24/16 kg)
1.5/1 pood
12Handstand Push-Up
Coaching Tips
Strategy
- 1Aim for a steady pace across all rounds to avoid burnout.
- 2Consider breaking up the pull-ups into smaller sets to maintain form.
- 3Focus on a strong, explosive hip extension during kettlebell swings.
- 4Control your breath and find your rhythm during handstand push-ups to maintain stability.
Safety Considerations
Technical Focus
Ensure proper form during the handstand push-ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up: 2-3 min
- Rowing - 2 min(Moderate pace to raise heart rate.)
Mobility Work: 2-3 min
- 5-10 Shoulder Dislocates with PVC(Loosen shoulders and improve range of motion.)
- Hip Flexor Stretch - 30 sec/side(Open up hips for wall ball shots.)
Activation: 3-4 min
2 rounds- 5 Wall Ball Shots (light weight)
- 3 Pull-Ups (kipping or strict)
- 5 Kettlebell Swings (light weight)
- 5 Handstand Push-Ups (or wall walks)
Scaling Options
Intermediate
Reduce weights and modify movements to maintain form.
- 1
wall ball shots
Weight reduction for wall balls.
Weight: 15/10 lbs (7/4.5 kg)
- 2
pull up
Banded Pull-Ups.
- 3
kettlebell swing
Weight reduction for kettlebell swings.
Weight: 35/26 lbs (15.9/11.8 kg)
- 4
handstand push up
Pike Push-Ups.
Scaled
Further reduce weights and modify more complex movements.
- 1
wall ball shots
Weight reduction for wall balls.
Weight: 10/6 lbs (4.5/2.7 kg)
- 2
pull up
Ring Rows.
- 3
kettlebell swing
Weight reduction for kettlebell swings.
Weight: 26/18 lbs (11.8/8.2 kg)
- 4
handstand push up
Push-Ups.