Monster Mash

CF Linchpin Test 8
3 Rounds for time:
21 Deadlifts, 185/135
7 Overhead Squats, 185/135

For time:
40/30 Calories, Air Bike
20 Ring Muscle-ups
40/30 Calories, Air Bike

5 Rounds for time of:
20 GHD Sit-ups
5 Wall Walks

*Rest 5 minutes between workouts

For a dumbbell only version…

3 Rounds for time:
36 Dumbbell Deadlifts, 50's/35's
12 Dumbbell OHS, L-arm, 50/35
12 Dumbbell OHS, R-arm, 50/35

For time:
40/30 Calories, Air Bike
20 Ring Muscle-ups
40/30 Calories, Air Bike

5 Rounds for time of:
20 GHD Sit-ups
5 Wall Walks

CF Linchpin Test 9
5 Rounds for time:
50 ft Handstand Walk
5 Squat Cleans, 225/155

21-15-9 reps for time of:
Box Jumps, 30"/24"
Chest-to-bar pull-ups

3 Rounds for time of:
100 Double-unders
20 Push Press, 95/65

*Rest 5 minutes between workouts

Or, as a dumbbell version…

5 Rounds for time:
50 ft Handstand Walk
11 Dumbbell Squat Cleans, 50's/35's

21-15-9 reps for time of:
Box Jumps, 30"/24"
Chest-to-bar pull-ups

3 Rounds for time of:
100 Double-unders
20 Dumbbell Push Press, 50's/35's

*Rest 5 minutes between workouts

*Want a 30-day...

3 Rounds for time of:
50m Dumbbell Farmer's Carry
10 Dumbbell Hang Squat Cleans
10 Dumbbell Push Press

Amrap 10 minutes of:
30 Double-unders
10 Dumbbell Power Snatch

5 Rounds for time of:
15 Burpees
10 Weighted Pull-ups

*Rest 5 minutes between workouts
Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells
*Use 1 dumbbell for pull-ups

*Want a 30-day FREE trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track"...

3 Rounds for time of:
400m run
30 Thrusters, 45/35

2 Rounds for time of:
50 Hand-release Push-ups
25 Deadlifts, 245/165

4 Rounds for time of:
15m Handstand Walk
3 Rope Climbs, 15 ft.

*Rest 5 minutes between workouts


Or, for a dumbbell version…

3 Rounds for time of:
400m run
15 L-arm Dumbbell Thrusters, 50/35
15 R-arm Dumbbell Thrusters, 50/35

2 Rounds for time of:
50 Hand-release Push-ups
50 Dumbbell Deadlifts, 50's/35's

4 Rounds for time of:
15m Handstand Walk
3 Rope Climbs, 15 ft.

*Rest 5 minutes between...

For time:
42 GHD Sit-ups
21 Squat Cleans, 135/95
30 GHD Sit-ups
15 Squat Cleans, 135/95
18 GHD Sit-ups
9 Squat Cleans, 135/95

3 Rounds for time of:
100 Double-unders
10 Split Jerks, 185/135

21-15-9 reps for time of:
Bar-facing Burpees
Calories, Air Bike

*Rest 5 minutes between workouts

Or, for a dumbbell version…

For time:
42 GHD Sit-ups
21 Dumbbell Squat Cleans, 50's/35's
30 GHD Sit-ups
15 Dumbbell Squat Cleans, 50's/35's
18 GHD Sit-ups
9 Dumbbell Squat Cleans, 50's/35's

3 Rounds for time of:
100 Double-unders
18 Split Jerks, 50's/35's

21-15-9...