Linchpin Test 6

25
May

Linchpin Test 6

Breanna’s food options this week:

1. Smoked brisket with tomato avocado cucumber salad

2. Chicken fajita bowl with cauliflower rice

3. Turkey burger with sweet potato fries , homemade curry mayo

Back Squats x3
65-70-75-75%

4 rounds
21 Wall Balls (20/14# @ 10’)
18 Pullups
15 KBS (53/35#)
12 HSPU

*20 min cap

This workout comes from buddy Pat Sherwood. He’s created a list of workouts that test every aspect of your fitness, and this is one of them. Big chunks of work in this one. So you really need to know what you can handle with regards to sets. If you go too big at the start, it could hurt you in the end.

Janet

Janet

32 Responses

    1. Bachmann

      Awesome work!! I was just telling Terry this morning that I didn’t know if anyone would finish the wod in 20 minutes…aaaaannnndddd I was wrong 🙂 Great job!

  1. Greg

    WU & Mob 200 m run

    Back squat x 3
    WU #135
    #185-205-215-215

    4 rounds
    21 WB scale to #16 at 10′
    18 pull ups scaled to ring row
    15 KBS @53 scaled to RKBS #45
    12 HSP
    Told to stay off overhead pulling exercise on left shoulder for 4 weeks

    Total 3 rounds and 10 ring row
    400 m run with Gabe

    Thanks Patrick !

  2. Mobility
    WU x 1 + 12 Wall balls (14#, 10′) + 200m run

    Back Squats x3 (Nice sharing the bar Heidi)
    65-70-75-75%
    85-110-120-130-130#

    WOD: Linchpin Test 6
    4 rounds:
    21 Wall Balls (10# @10’)
    18 Pull-ups
    15 KBS (35#)
    12 HSPU (scaled to pike push-ups)

    Total: 3 rounds + 8 Pull-ups

    Thanks Patrick. Can’t say I loved this one 🙂 Good job everyone!

    Cashout: 400m run

  3. Kevin W

    My hands are still shaking.

    Wod Rx’d
    15:56

    WB and KBS – unbroken
    Pull-ups – 3 sets
    HSPU – 2 sets

    Great time boys!

  4. Mark D

    MOB + WU x 1 + 15 Wall balls (14#, 10′) + 200m run

    Back Squats x3
    65-70-75-75%
    WU – 135#
    185#-205#-215#-215#

    WOD – 4 rounds:
    21 Wall Balls (14# @10’)
    18 Pull-ups – Ring Rows
    15 KBS (45#)
    12 HSPU (scaled to pike push-ups)

    Total: 3 rounds + WBs

  5. Natacha

    Back squat 3r
    85-100-105-115-115

    Wod 4 rondes
    21 wb 10# à 10″
    18 pullups
    15 kbs (35#)
    12 hsp (ab mat + 10 lbs)
    3 rondes et 5 wb

    Cashout: 5k bike ride

    Nice sweat fest!

  6. WU + Mob, 10 wallballs and 200 M run
    Group Mob

    Back Squats x3
    65-70-75-75%
    65, 70, 75, 75#

    4 rounds
    21 Wall Balls (8# @ 10’)
    18 Ring Rows
    15 KBS (35#)
    12 HRPU

    3 Rounds, 13 KBS at the cap.

    Sweaty fun with the 6amers. Time to get the big fan going!!

    Thanks Patrick.

  7. Open Gym

    Back Squats x3
    95 – 135 – 185 – 200# (kept it light today)

    4 rounds
    21 Wall Balls (10#’)
    18 Ring Rows
    15 KBS (40#)
    12 Pike Push Ups

    3 Rounds + 1 Pike PU at the cap.

  8. WUx1 + 10Wb + 400m run
    Back Squats x3
    135wu 185-205-215-215

    4 rounds
    21 Wall Balls (20#’)
    18 Pull ups
    15 KBS (50#)
    12 HSPU (Abmat)
    2 rounds + 10 HSPU at cap.

    Note to future self, use at least 10# plate with Abmat.

    Great work am’ers!

  9. Scaled the WOD to lower back issues (note to self -book a massage!)
    21 Wall Balls (8#’)
    18 Pull ups
    15 KBS (35#)
    12 HRPU

    time = 17:24

    Great job nooners, it was a tough workout!

  10. Back Squat X3:
    245 – 265 – 280 -280

    I would have been happy to call it a day right here.

    WOD Rx’d: 3 rds 15 WBs

    All the movements felt great… until the HSPU’s they were prohibitively difficult. I think I spent half the workout doing them. God I hate Cardio 😀

    Thanks Kevin!

  11. Raychell

    WU + Mob, 10 wallballs and 200 M run
    Group Mob

    Back Squats x3
    45-55-65-75-75

    WOD
    4 rounds
    21 Wall Balls 6lbs
    18 Ring Rows
    15 Russian KBS 20lbs
    12 HRPU

    3 Rounds

  12. Adam

    Warm up & Mob x1 + 200m row + 10 wall balls

    Back squats x3
    65-70-75-75
    125-145-155-175-175

    4 rounds
    21 wall balls (20/[email protected])
    18 pull ups
    15 Kbs (53/35)
    12 HSPU

    Time 13:47 used #14 wall ball, #35 kettlebell, ring rows, and box hspu

    Awesome class this morning Pat, thanks Shanon, Bob and Cody for sharing the bar.

  13. Gilles

    mob wux1 + 10 wall ball
    +200 m row
    back squat
    65×5 4 set
    4 round
    21 wall ball 14#
    18 pull up (ring row)
    15 KBS 40#
    12 HSPU( HRPU)
    time 13:52

  14. Frankie

    WU x 1
    group mob

    Back Squats x3
    135-205-215-230-230

    WOD: Linchpin Test 6
    4 rounds:
    21 Wall Balls (20# @10’)
    18 Pull-ups
    15 KBS (53#)
    12 HSPU (scaled to HR push-ups)

    Total: 3 rounds + 14 Pull-ups
    1st round completed in 3 minutes- everything fell apart after the 2nd round

  15. Cara

    Back squats x3
    125-145-165-175-185-185#

    WOD Rx:
    a big ol DNF
    3 + 11 pullups at cap

    first 2 rounds were on pace and felt pretty good, HSPU went to shit and took sooooo long in the 3rd round but still the most I’ve ever done in a wod as Rx.
    Thanks Blake!

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