What is a good time for Linchpin Test 3?

Good times for Linchpin Test 3 depend on your fitness level: Elite athletes finish under 18:45, advanced athletes target 18:45-16:15, intermediate athletes aim for 16:15-13:00, and beginners should focus on proper form over 13:00.

What is considered a good Linchpin Test 3 time?

A good Linchpin Test 3 time for most CrossFit athletes is between 16:15-13:00 (intermediate level). Elite times are under 18:45, but focus on consistent movement and proper form rather than just speed.

How fast should I do Linchpin Test 3?

Your Linchpin Test 3 pace should match your fitness level. Beginners should aim to finish around 13:00 with good form, while advanced athletes can target 18:45-16:15. Always prioritize proper movement over speed.

How do I scale Linchpin Test 3?

Linchpin Test 3 can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Linchpin Test 3 work?

Linchpin Test 3 is a full-body workout that develops multiple fitness domains.

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Workout Description

3 Rounds for Time 21 Wall Ball Shots (20/14 lb) 14 Handstand Push-Ups 7 Deadlifts (315/205 lb)

Why This Workout Is Hard

Three rounds combining wall balls, handstand push-ups, and heavy deadlifts. Tests strength and gymnastics capacity under fatigue.

Benchmark Times for Linchpin Test 3

Elite: <18:45
Advanced: 18:45-16:15
Intermediate: 16:15-13:00
Beginner: >13:00

Training Focus

This workout develops the following fitness attributes:

Strength (9/10): Deadlifts at 315/205 lbs are a very heavy load for 7 reps per round. Handstand push-ups require significant relative upper body pressing strength.
Stamina (7/10): Cycling 21 wall balls, 14 HSPU, and 7 heavy deadlifts (315/205 lb) for 3 rounds tests muscular endurance in the legs/shoulders (wall balls), pushing muscles (HSPU), and posterior chain/grip (deadlifts).
Power (7/10): Deadlifts, if performed with speed, are a power movement. Wall balls (squat and throw) and kipping HSPU also utilize power. Maintaining power output with heavy loads and gymnastics is key.
Endurance (6/10): Three rounds of wall balls, handstand push-ups, and heavy deadlifts. This combination creates a potent metabolic stimulus, testing strength and gymnastics capacity under cardiovascular stress.
Speed (5/10): Efficient cycling of all three movements with minimal rest is important for a good time, but managing the heavy deadlifts and HSPU fatigue is crucial.
Flexibility (4/10): Requires full squat depth for wall balls, shoulder/wrist mobility for HSPU, and good hamstring/hip mobility for heavy deadlifts.

Modality Profile

A triplet with one gymnastics movement (Handstand Push-Ups) and two weightlifting movements (Wall Ball Shots, Deadlifts). Weightlifting dominant.

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These WODs similar to Linchpin Test 3 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	6/10	Three rounds of wall balls, handstand push-ups, and heavy deadlifts. This combination creates a potent metabolic stimulus, testing strength and gymnastics capacity under cardiovascular stress.
Stamina	7/10	Cycling 21 wall balls, 14 HSPU, and 7 heavy deadlifts (315/205 lb) for 3 rounds tests muscular endurance in the legs/shoulders (wall balls), pushing muscles (HSPU), and posterior chain/grip (deadlifts).
Strength	9/10	Deadlifts at 315/205 lbs are a very heavy load for 7 reps per round. Handstand push-ups require significant relative upper body pressing strength.
Flexibility	4/10	Requires full squat depth for wall balls, shoulder/wrist mobility for HSPU, and good hamstring/hip mobility for heavy deadlifts.
Power	7/10	Deadlifts, if performed with speed, are a power movement. Wall balls (squat and throw) and kipping HSPU also utilize power. Maintaining power output with heavy loads and gymnastics is key.
Speed	5/10	Efficient cycling of all three movements with minimal rest is important for a good time, but managing the heavy deadlifts and HSPU fatigue is crucial.