CrossFit Linchpin - Individual
CrossFit Linchpin - Individual
Product Description
Founded and operated by former U.S. Navy Seal and longtime CrossFit coach and analyst Pat Sherwood, CrossFit Linchpin is now offering an individual subscription training program, designed exclusively for use with the BTWB App. This program can be renewed monthly or in 6-month cycles, providing customers a daily slate of carefully curated workouts suited to athletes of all experience levels and disciplines. A Linchpin Gym Subscription Program is also available for coaches and gym owners, sold separately.
Each day, the Linchpin Individual Program includes a detailed warm-up, 5 different workout options, goal times, demo/educational videos, optional accessory work, & more.
The 5 daily workout options are:
- “Rx’d Workout” = the workout of the day
- “Wild Card Option” = a workout between Rx’d & Scaled
- “Scaled Option” = reduced loading, fewer reps, and/or simpler movements
- “Limited Equipment Option” = dumbbell version of the workout
- “No-Equipment Option” = all you need is your body & the ground
Linchpin does not have a bias toward strength, gymnastics, or conditioning. Instead, they have what they call “a long term health and fitness bias,” with programming designed to keep athletes of all ages feeling happy and healthy. A key linchpin of the Linchpin approach is an emphasis on Intensity over Volume. Intelligent scaling or modification of a workout is often essential on a long fitness journey, and heavy lifting days aren’t over-crammed with other workouts. “We don’t rush it; we focus on doing it right.”
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BTWB Linchpin Individual Subscription Program - CrossFit Linchpin
Founded and operated by former U.S. Navy Seal and longtime CrossFit coach and analyst Pat Sherwood, CrossFit Linchpin is now offering an individual subscription training program, designed exclusively for use with the BTWB App. This program can be renewed monthly or in 6-month cycles, providing customers a daily slate of carefully curated workouts suited to athletes of all experience levels and disciplines. A Linchpin Gym Subscription Program is also available for coaches and gym owners, sold separately.
Each day, the Linchpin Individual Program includes a detailed warm-up, 5 different workout options, goal times, demo/educational videos, optional accessory work, & more.
The 5 daily workout options are:
- “Rx’d Workout” = the workout of the day
- “Wild Card Option” = a workout between Rx’d & Scaled
- “Scaled Option” = reduced loading, fewer reps, and/or simpler movements
- “Limited Equipment Option” = dumbbell version of the workout
- “No-Equipment Option” = all you need is your body & the ground
Linchpin does not have a bias toward strength, gymnastics, or conditioning. Instead, they have what they call “a long term health and fitness bias,” with programming designed to keep athletes of all ages feeling happy and healthy. A key linchpin of the Linchpin approach is an emphasis on Intensity over Volume. Intelligent scaling or modification of a workout is often essential on a long fitness journey, and heavy lifting days aren’t over-crammed with other workouts. “We don’t rush it; we focus on doing it right.”
RECOMMENDED EQUIPMENT:
FAQ
Sample Session
Warm-up
2 Rounds, not for time of:
50 Double-unders, Single-unders or Jumping Jacks
5-7 Shoulder Pass Throughs, pvc pipe
5-7 Band Pull-aparts
5-7 Scap Pull-ups
5-7 Kip Swings
5-7 Ring Rows, Pull-ups, or low-ring muscle-ups
1 x Burgener Warm Up with empty bar (45/35)
10 Push Press, empty barbell
10 Hanging Knee Raises with 1-second pause at top (or V-ups or sit-ups)
Workout of the Day - RX'd
For time:
30 Toes-to-bar
25 Dumbbell Push Press
5 Rope Climbs, 15 ft.
25 Dumbbell Push Press
30 Toes-to-bar
Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells
Or use a 115/75 barbell
**Super Fitness Robot time / rounds:
5:30 or less
**More Likely time / rounds: (consider scaling if this seems unrealistic)
10:00 or less
Wild Card Option
For time:
30 GHD sit-ups or Toes-to-bar
25 Dumbbell Push Press
15 Ring Muscle-ups
25 Dumbbell Push Press
30 GHD sit-ups or Toes-to-bar
Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells
Or use a 115/75 barbell
Scaled Option
For time:
30 Hanging Knee Raises or Sit-ups
25 Dumbbell Push Press
25 Pull-ups or Ring Rows
25 Dumbbell Push Press
30 Hanging Knee Raises or Sit-ups
Men: Two 35-lb. dumbbells
Women: Two 25-lb. dumbbells
Or use a 75/55 barbell
Limited Equipment Option
For time:
30 Toes-to-bar
25 Dumbbell Push Press
25 Chest-to-bar Pull-ups
25 Dumbbell Push Press
30 Toes-to-bar
Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells
No Equipment Workout
For time:
30 V-ups
50 Hand-release Push-ups
2 minute plank hold
50 Hand-release Push-ups
30 V-ups
Accessory Work (optional)
Overhead Carry
Use 2 dumbbells / kettlebells, or one barbell
3 x 100 feet. You choose the load.
Or…
Turkish Get-Ups
3 Rounds of:
5-7 Turkish Get-Ups, Left-arm
5-7 Turkish Get-Ups, Right-arm
*Rest 1-2 minutes between rounds
*You choose the load.
Hold chin over pull-up bar:
Accumulate 2 minutes
Cool Down & Stretching
Cool down for 5-15 minutes by casually walking, jogging, biking or rowing, then stretch.
Cobra Stretch - abs, 1-2 minutes
Chest & Pec, hands behind, hold 1-2 minutes
Frog Stretch, hold 1-2 minutes
Gear Specs
Specifications:
- Linchpin Digital Training Program exclusively for BTWB App
- Monthly or 6-month Subscription
- Programmed by Pat Sherwood and the CF Linchpin team
- Workouts Provided Each Day
- Demonstration Videos provided for various workouts
HOW IT WORKS:
What will I get?
After purchasing a Linchpin Individual program subscription from Rogue, customers will be able to schedule the program into their calendar on the BTWB App
BTWB Access
Programming is provided daily to subscribers, and includes 5 different workout options, goal times, demo/educational videos, optional accessory work, & more.
More on Beyond the Whiteboard and CrossFit Linchpin
Fitness is a journey. With btwb, you can plan, log, and analyze your results all in one place. Keep track of PRs, workout history, find a program, track your macros, earn badges and more! The BTWB App is also the official training app of the Rogue Invitational and of 2x “Fittest Man on Earth” Justin Medeiros.
Since 2014 CF Linchpin has been dedicated to providing the most effective and FUN workouts possible that can be done at home, in a garage gym, or anywhere at all. Their programs are intended for real people with busy lives, with the goal of maximizing fitness benefits in a time efficient way. Linchpin also has workout options for those with little or no gear; experienced athletes and beginners. Their workouts can be scaled and modified to meet any level of fitness, and the friendly Linchpin community is available for support to help athletes excel no matter where in the world they live.
PLEASE NOTE: The programming will be accessible after purchase. An e-mail confirmation will also be sent (be sure to check Spam folder if it does not appear). This is is a digital subscription program and NOT a physical product.
