Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (HSPU) with volume and fatigue accumulation. The wall balls and KB swings create leg fatigue while pull-ups and HSPU tax upper body pushing/pulling. With no built-in rest and descending reps still relatively high, most athletes will need to break up sets significantly by rounds 3-4. Expect 15-20 minutes of sustained effort with multiple limiting factors.

Benchmark Times for Linchpin Test 6

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple rounds of high-volume gymnastics and weighted movements challenge muscular endurance, particularly in shoulders, posterior chain, and core.
• Endurance (7/10): High-rep couplets across four rounds create significant cardiovascular demand. The combination of movements taxes both upper and lower body continuously with minimal built-in rest.
• Flexibility (6/10): Handstand push-ups and wall balls demand good shoulder mobility, while deep squatting patterns require hip and ankle flexibility.
• Speed (6/10): Quick transitions and efficient cycling of movements are crucial for maintaining intensity across all four rounds.
• Power (5/10): Dynamic hip extension in wall balls and kettlebell swings, plus explosive push in HSPUs require significant power output.
• Strength (4/10): Moderate loads in wall balls and kettlebell swings combined with bodyweight gymnastics movements require decent strength foundation.

Movements

• Wall Ball
• Kettlebell Swing
• Handstand Push-Up
• Pull-Up

Scaling Options

Wall Balls: Reduce to 14/10lb or decrease target height. Pull-ups: Ring rows, jumping pull-ups, or banded (maintain horizontal body position). KB Swings: 35/26lb or Russian style. HSPU: Pike pushups, box pike pushups, or dumbbell strict press. Volume option: Reduce to 3 rounds or 15-12-9-6 rep scheme. Time cap at 25 minutes.

Scaling Explanation

Scale if unable to perform 10+ unbroken wall balls, 5+ strict pull-ups, or 3+ strict handstand pushups when fresh. Maintaining intensity is crucial - athletes should be able to complete rounds with no more than 30 seconds rest between movements. Target time is 12-18 minutes. Proper overhead position and midline control must be demonstrated for HSPU attempts. Scale load/volume to preserve movement quality and achieve intended stimulus.

Intended Stimulus

Moderate-length glycolytic workout targeting 12-18 minutes. Combines moderate load gymnastics and weighted movements to test muscular endurance and skill work under fatigue. Primary challenge is maintaining quality movement patterns through upper body pushing/pulling cycles while managing shoulder fatigue.

Coach Insight

Break wall balls into sets of 7-8 from the start to maintain height consistency. Quick-drop kettlebell swings to save grip. Pull-ups should be broken before failure - sets of 6-7 recommended. HSPU sets of 3-4 when fresh, singles when fatigued. Rest 5-10 seconds between movements. Critical to avoid shoulder burnout early - this workout punishes aggressive first rounds. Aim for consistent round times within 60 seconds of each other.

Benchmark Notes

This workout is structurally similar to Elizabeth (21-15-9 format) but with 4 rounds and different movements. Base movement analysis: Wall Ball (20/14): 2.5s/rep fresh Pull-Ups: 1.5s/rep kipping KB Swings: 2s/rep HSPU: 3s/rep fresh, longer with fatigue Round breakdown (male): Round 1 (fresh): - 21 WB: 53s - 18 PU: 27s - 15 KB: 30s - 12 HSPU: 36s - Transitions: 12s Total: 158s Round 2 (1.1x fatigue): - Same work = 174s Round 3 (1.2x fatigue): - Same work = 190s Round 4 (1.3x fatigue): - Same work = 205s Total theoretical: 727s Cross-referencing with Elizabeth (which takes 160-200s for elite men), this workout should take approximately 2x longer due to having 4 rounds vs 2 rounds, plus additional complexity from HSPU. Elite times around 360-390s aligns with the movement analysis. L10 (Elite): 360-390s male / 420-450s female L5 (Intermediate): 540s male / 600s female L1 (Beginner): 900s male / 960s female Female times adjusted 15% slower due to lighter loads but similar movement patterns.

Modality Profile

Of the 4 movements: Pull-Up and Handstand Push-Up are Gymnastics (2 movements), Wall Ball and Kettlebell Swing are Weightlifting (2 movements). No Monostructural movements present. Equal split between G and W.

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