1. Building grip strength.
2. Should you do something on Rest Days?
3. Hyrox style workouts.
4. Male & female distances & calories.
5. Ways to approach bike sprints.
6. The VNR "Get your 1st Pull-up" cycle.
7. Getting out of your comfort zone.
8. Help! I can only train 3 days a week.
9. Singles vs Doubles on Heavy Days
10. Let's talk watches & hobbies.

Jan's story is interesting. He was a program hopper for many years of his life, bouncing from one to another. However, he has officially been a membr of the Linchpin community for over 7 years! This makes him a true Linchpin O.G. During this interview he explains what drew him to Linchpin so many years ago & why he has stayed.

1. Is the CrossFit Open really inclusive?
2. Strict vs Kipping Pull-ups
3. Breathing Strategies.
4. Overview of Programming Goals.
5. When did the "AMA's" start?
6. Intensity & Recovery, where is the sweet spot?
7. How to use the VNR cycles with Linchpin.

Steve is a husband, a father, an IT professional & in his own words, an "extroverted introvert". After losing his fahter at a young age he struggled serverely with food issues. He found CrossFit & decided to make sure he was as healthy as possible for his kids so they did not have to lose their father early in life. At nearly 50 years old he is in phenomenal shape & chose Linchpin after hopping around several other programs.

1. Jumping Pull-ups
2. Pacing workouts.
3. How big is the Linchpin community?
4. Mobility work?
5. Lungs vs Strength.
6. Toes-to-bar & Strict Pull-ups.
7. Working out after 40.
8. Buying a rower.
9. Low Back soreness vs strength.

Jay is a husband, as well as a father to four children. He works in federal law enforcement & his wife is a business owner. Needless to say, they are very busy. Fitness helped save his life in 2016 when he was bitten by a rattlesnake. Through all of this, he has managed to keep fitness a priority in his life. He has bounced around trying out various program, but he chooses Linchpin. This is his story.

This episode is all about the many Varied Not Random cycles that are now available to members of the Linchpin community. There are over 20 different cycles that add up to over $600 in total value. Linchpin gets them for free.

Ryan is a husband, as well as a father of 3 children. Between his busy job & family commitments there is not much time left to train. This forces him to be efficient with his time. He loves running, especially long distance. He has cracked the code figured out how to train Linchpin while also training for long running races. He is the point of contact for the Unofficial Linchpin Endurance squad. This is his story.

1. Quick singles vs Touch & Go.
2. Box Jumps
3. Intensity.
4. Heavy Lift + Metcon
5. Wearables.
6. Training a deconditioned person
7. Accessory work.
8. Training alone & technique.
9. Back Squat vs Leg Press
10. Cleaning your garage gym.

Habib was born in Greece, but he has lived in Dubai, Istanbul, London & Pittsburgh. He is about to move once again & start a new life in the Netherlands. His brother is a Buddhist Monk who lives in a retreat in Nepal. This prompted Habib to make an epic trip to see his brother, practice mediation & hike to 5000m of elevation!