The 12 Tests

The 12 Tests, aka, the Linchpin Dirty Dozen, 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.


CrossFit Linchpin Test 1

For time:

  • 400m run
  • Fran 75/55
  • 400m run
  • Fran 75/55
  • 400m run

CrossFit Linchpin Test 2

3 Rounds for time of:

  • 5 Ring Muscle-ups
  • 10 Squat Cleans 135/95
  • 20 box jumps 24"/20"

CrossFit Linchpin Test 3

3 Rounds for time of:

  • 21 Wallballs 20/14
  • 14 Handstand Push-ups
  • 7 Deadlifts 315/205

CrossFit Linchpin Test 4

2 Rounds for time of:

  • 18 Calorie Row
  • 15 Thrusters 95/65
  • 12 Chest-to-bar Pull-ups

CrossFit Linchpin Test 5

For time:

  • 20 Back Squats 225/155
  • 2 mile run
  • 20 Back Squats 225/155

*Use a rack


CrossFit 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

CrossFit Linchpin Test 7

4 Rounds for time of:

  • 4 Power Cleans 205/145
  • 4 Front Squats
  • 4 Shoulder to Overhead

CrossFit Linchpin Test 8

3 Rounds for time of:

  • 21 Deadlifts 185/135
  • 7 Overhead Squats 185/135

*One barbell, no rack


CrossFit Linchpin Test 9

5 Rounds for time of:

  • 50 ft Handstand Walk
  • 5 Squat Cleans 225/155

CrossFit Linchpin Test 10

5 Rounds for time of:

  • 15 Wallballs 20/14
  • 15 Power Cleans 95/65

CrossFit 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

CrossFit 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