The Linchpin Tests
The Linchpin Tests were created by Pat Sherwood as a way for athletes and coaches to measure progress and expose weaknesses. They cover a broad range of movements, loadings, repetition ranges, and time domains.
Linchpin Test 1
For time:400m run
Fran 75/55
400m run
Fran 75/55
400m run
Linchpin Test 2
3 Rounds for time of:5 Ring Muscle-ups
10 Squat Cleans, 135/95
20 box jumps, 24"/20"
Linchpin Test 3
3 Rounds for time of:21 Wallballs, 20/14
14 Handstand Push-ups
7 Deadlifts, 315/205
Linchpin Test 4
2 Rounds for time of:18 Calorie Row
15 Thrusters, 95/65
12 Chest-to-bar Pull-ups
Linchpin Test 5
For time:20 Back Squats, 225/155
2 mile run
20 Back Squats, 225/155
*Use a rack
Linchpin Test 6
4 Rounds for time of:21 Wallballs, 20/14
18 Pull-ups
15 Kettle Bell Swings, 53/35
12 Handstand Push-ups
Linchpin Test 7
4 Rounds for time of:4 Power Cleans, 205/145
4 Front Squats
4 Shoulder to Overhead
Linchpin Test 8
3 Rounds for time of:21 Deadlifts, 185/135
7 Overhead Squats, 185/135
*One barbell, no rack
Linchpin Test 9
5 Rounds for time of:50 ft Handstand Walk
5 Squat Cleans, 225/155
Linchpin Test 10
5 Rounds for time of:15 Wallballs 20/14
15 Power Cleans 95/65
Linchpin Test 11
For time:7 Squat Snatch, 185/135
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
7 Squat Snatch, 185/135
Linchpin Test 12
For time:400m run
15 Clean & Jerks 135/95
3 Rope Climbs, 15 ft
400m run
12 Clean & Jerks
2 Rope Climbs
400m run
9 Clean & Jerks
1 Rope Climb
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Linchpin Test 13
For time:400m run
20 Burpees
400m run
19 Burpees
400m Run
18 Burpees
etc, etc, etc...until...
400m run
1 Burpee
*Time cap is 90 minutes.
-If you have a weight vest, 20/14, wear it.
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Linchpin Test 14
For time:15 Clean & Jerks, 135/95
30/20 Calories, Air Bike
15 Clean & Jerks, 135/95