Workout Description

Why This Workout Is Extremely Hard

For the average CrossFit athlete, Split Triplet is Extremely Hard because Pegboard Ascent and Dumbbell Hang Split Snatch at up to 80 lb meet a roughly 20:00 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and there is little built-in recovery, so local fatigue compounds across movements. The Rx combination is realistically limited to elite athletes.

Benchmark Times for Split Triplet

• Elite: <10:17
• Advanced: 13:32-16:47
• Intermediate: 20:00-0:4.25
• Beginner: >0:1.25

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): The repeated work around Pegboard Ascent and Dumbbell Hang Split Snatch at up to 80 lb scores 0.9 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
• Speed (7/10): The 20:00 scoring window and 4 movements score 0.7 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
• Power (5/10): Dumbbell Hang Split Snatch and Dumbbell Hang Clean and Jerk drive a 0.5 power score through repeated explosive extension and fast force production.
• Strength (4/10): External loading and force demands score 0.4 for strength. The prescription reaches about 80 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
• Endurance (3/10): Split Triplet scores 0.3 for endurance because its 20:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
• Flexibility (3/10): Dumbbell Hang Split Snatch create a 0.3 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.

Movements

• Pegboard Ascent
• Double-Under
• Dumbbell Hang Split Snatch
• Dumbbell Hang Clean and Jerk

Scaling Options

Reduce Dumbbell Hang Split Snatch to a load that permits crisp small sets without failed reps. Replace Pegboard Ascent with rope pulls or strict ring rows. Replace Double-Under with single-unders at roughly twice the reps.

Scaling Explanation

Choose options that keep the athlete working in the long, sustained domain and capable of meaningful progress inside the 20:00 cap. Preserve the primary challenge of Pegboard Ascent and Dumbbell Hang Split Snatch at up to 80 lb, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

Split Triplet is intended as a long, sustained test centered on Pegboard Ascent and Dumbbell Hang Split Snatch at up to 80 lb. Athletes should sustain the fastest repeatable output that preserves the prescribed standards, letting breathing and local fatigue build without turning early aggression into failed reps or long stops.

Coach Insight

Start at a pace you can repeat through the middle of the workout, and break Pegboard Ascent and Dumbbell Hang Split Snatch at up to 80 lb before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.

Benchmark Notes

Many average athletes will meet the 20:00 cap, so lower levels grade rounds completed and every finisher ranks above a capped score. L5 is anchored around 4 rounds; the fastest finisher target is 8:39, with Pegboard Ascent and Dumbbell Hang Split Snatch at up to 80 lb as the primary limiters.

Modality Profile

Counting each unique movement once, G includes Pegboard Ascent and Double-Under; W includes Dumbbell Hang Split Snatch and Dumbbell Hang Clean and Jerk. That produces G 50%, M 0%, and W 50%.

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