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.

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Linchpin Test 1

For time:
400m run
Fran 75/55
400m run
Fran 75/55
400m run

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Linchpin Test 2

3 Rounds for time of:
5 Ring Muscle-ups
10 Squat Cleans, 135/95
20 box jumps, 24"/20"

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Linchpin Test 3

3 Rounds for time of:
21 Wallballs, 20/14
14 Handstand Push-ups
7 Deadlifts, 315/205

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Linchpin Test 4

2 Rounds for time of:
18 Calorie Row
15 Thrusters, 95/65
12 Chest-to-bar Pull-ups

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Linchpin Test 5

For time:
20 Back Squats, 225/155
2 mile run
20 Back Squats, 225/155

*Use a rack

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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

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Linchpin Test 7

4 Rounds for time of:
4 Power Cleans, 205/145
4 Front Squats
4 Shoulder to Overhead

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Linchpin Test 8

3 Rounds for time of:
21 Deadlifts, 185/135
7 Overhead Squats, 185/135

*One barbell, no rack

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Linchpin Test 9

5 Rounds for time of:
50 ft Handstand Walk
5 Squat Cleans, 225/155

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Linchpin Test 10

5 Rounds for time of:
15 Wallballs 20/14
15 Power Cleans 95/65

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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

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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