Workout Description

Why This Workout Is Very Hard

Advanced gymnastics and heavy barbell in a fast triplet. Deadlifts at 315/205 lb under fatigue demand significant strength, while handstand push-ups add high-skill pressing volume. Wall balls drive shoulder and leg fatigue, compounding HSPU difficulty. Total reps are moderate, but intensity is high, pushing strong athletes into a hard 6–12 minute effort.

Benchmark Times for Linchpin Test 3

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 9:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Shoulders and legs accumulate fatigue from repeated wall balls and HSPU. Managing larger sets under fatigue is key to maintaining output across three rounds.
• Strength (7/10): Deadlifts at 315/205 lb challenge posterior chain strength, especially when performed after pressing and wall ball fatigue.
• Power (6/10): Explosive hip drive on wall balls and forceful pulls on deadlifts reward powerful reps, especially with short transitions.
• Speed (6/10): Fast cycle times on wall balls and confident kipping rhythm on HSPU produce quicker rounds if transitions stay tight.
• Endurance (4/10): No monostructural work, but heart rate climbs quickly from sustained sets and short rests. Expect breathing to stay high with little recovery between movements.
• Flexibility (3/10): Requires basic shoulder and thoracic mobility for HSPU and wall balls, plus hip/hamstring range for safe deadlift positions.

Movements

• Deadlift
• Wall Ball Shot
• Handstand Push-Up

Scaling Options

Scale to: WB 14/10 lb (or 9/8 ft target) • HSPU to kipping with 1–2 abmats or box pike (reduce to 10 reps) • Deadlift to 225/155 lb or ~50–60% 1RM (goal: 1–2 sets)

Scaling Explanation

These adjustments keep the stimulus fast and shoulder-taxing while matching strength and skill so athletes can hold large sets and short transitions.

Intended Stimulus

Hard, punchy triplet done at high intensity. Aim for big wall ball sets, efficient kipping HSPU, and 1–2 deadlift sets. Breathing should feel urgent but controlled, with short planned breaks. The best scores come from confident movement quality, bracing under fatigue, and quick transitions, finishing in roughly 6–12 minutes.

Coach Insight

Pace the first round at 90% and try to negative split. Plan HSPU in 1–2 sets and deadlifts in 1–2 sets from the start. Biggest tip: Keep transitions under five seconds—set up tight and move immediately. Avoid failed HSPU reps and soft backs on deadlifts. Break early to protect form and keep moving.

Benchmark Notes

Times range from 18:00 for newer athletes to 5:00 for elites. If you’re around 11 minutes, you’re right in the middle. Hitting 9 minutes or faster means strong deadlifts, unbroken wall balls, and large HSPU sets with minimal rest.

Modality Profile

Two movements use external load: wall balls and deadlifts dominate time and muscular demand. Handstand push-ups supply the gymnastics element with high skill and fatigue interaction. No monostructural component, so overall stimulus is weightlifting-biased with meaningful gymnastics interference.

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