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