For TimeMetconBenchmark
Linchpin Test 9
5 Rounds
Gymnastics
Weightlifting
Solo
Workout Details
For Time
5 Rounds for Time:
50 ftHandstand Walk
5Squat Clean
↳ 225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Pace yourself on the Handstand Walk; use a controlled kick-up for better stability.
- 2Break up the Squat Cleans if they become too heavy; consider doing them in sets of 3 and 2.
- 3Keep your core engaged during the Handstand Walk for better balance and control.
- 4Focus on quick transitions between movements to save time and maintain intensity.
- 5Utilize your legs and hips for the Squat Cleans to reduce the strain on your back.
Safety Considerations
Technical Focus
Maintain a straight body line during the Handstand Walk to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min(Aim for a moderate pace.)
Mobility Work:
- 15 Shoulder Stretch(Focus on opening up shoulders.)
- 15 Hip Flexor Stretch(Kneel and push your hip forward.)
- 15 Wrist Stretch(Stretch both flexors and extensors.)
Activation Sets:
2 rounds- 30 sec Handstand Hold - 30 sec(Focus on shoulder engagement.)
- 5 Dummy Squat Cleans(Use light weight or no weight to practice form.)
Scaling Options
Intermediate
Reduce weight and adjust movements for better form.
- 1
squat clean
Reduce weight for Squat Cleans.
Weight: 180/125 lbs (82/57 kg)
Scaled
Focus on form and technique with modified movements.
- 1
squat clean
Reduce weight for Squat Cleans.
Weight: 135/95 lbs (61/43 kg)
- 2
handstand walk
Perform Bear Crawls instead of Handstand Walk.