Workout Description

Why This Workout Is Extremely Hard

For the average CrossFit athlete, Triple Pig is Extremely Hard because Pig Flip at up to 510 lb and Triple-Under meet a roughly 15:00 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 Triple Pig

• Elite: <6:30
• Advanced: 8:10-9:30
• Intermediate: 10:50-12:15
• Beginner: >1:15

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): The repeated work around Pig Flip at up to 510 lb and Triple-Under scores 0.7 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
• Strength (7/10): External loading and force demands score 0.7 for strength. The prescription reaches about 510 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
• Speed (7/10): The 15:00 scoring window and 4 movements score 0.7 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
• Endurance (4/10): Triple Pig scores 0.4 for endurance because its 15:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
• Power (4/10): Pig Flip drive a 0.4 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
• Flexibility (1/10): The prescribed positions create a 0.1 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.

Movements

• Bar Muscle-Up
• GHD Wall Ball
• Triple-Under
• Pig Flip

Scaling Options

Reduce Pig Flip to a load that permits crisp small sets without failed reps. Replace Bar Muscle-Up with chest-to-bar pull-ups. Replace GHD Wall Ball with AbMat sit-ups at reduced volume.

Scaling Explanation

Choose options that keep the athlete working in the moderate-duration domain and capable of meaningful progress inside the 15:00 cap. Preserve the primary challenge of Pig Flip at up to 510 lb and Triple-Under, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

Triple Pig is intended as a moderate-duration test centered on Pig Flip at up to 510 lb and Triple-Under. 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 Pig Flip at up to 510 lb and Triple-Under before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.

Benchmark Notes

Bar muscle-up volume and increasingly frequent Pig flips are the decisive late-round limiters. L1-L3 are ranked at 50-145 reps; L4-L10 finish from 14:30 to 5:30, with L10 sustaining near-unbroken gymnastics and immediate Pig transitions.

Modality Profile

Counting each unique movement once, G includes Bar Muscle-Up; M includes Triple-Under; W includes GHD Wall Ball and Pig Flip. That produces G 30%, M 30%, and W 40%.

Similar Workouts to Triple Pig

If you enjoy Triple Pig, you might also like these similar CrossFit WODs:

• CrossFit Games 21.4 (88% similar) - For time: 10-9-8-7-6-5-4-3-2-1 reps of: Wall walks Thrusters, 135 | 185 lb. (short bars) Time ca...
• SAP Team Snail (87% similar) - For time: MF Pair 1: 100-foot Snail push; 40 short-bar syncro cleans (95/135 lb); 12 rope climbs to...
• 2007 Hopper (86% similar) - 1,000-meter row Then, 5 rounds: 25 pull-ups 7 push jerks ♀ 85 lb ♂ 135 lb...
• Ides of March (85% similar) - EMOM for 23 minutes Part A: 10 Bench Presses (185/95 lb) Part B: 10 Front Squats (185/95 lb) Part C:...
• Regionals 16.5 (84% similar) - 3 rounds for time of: 400-meter Run 40 GHD Sit-Ups 7 Deadlifts (405/275 lb) Time cap: 16 minutes...
• Quarterfinals 23.5 (84% similar) - For time: 21 Deadlifts (225/155 lb) 21 Chest-to-Bar Pull-Ups 15 Deadlifts (275/185 lb) 15 Bar Muscle...
• CrossFit Games 21.2 (84% similar) - For time: 126-ft. sled drag, 180 | 220 lb. 5 Pig flips, 350 | 510 lb. 12 muscle-ups 12 bar muscl...
• Semifinals 22.40: CrossFit Fittest in Cape Town: Event 3 (84% similar) - For time: 7 rounds of: 7 ring muscle-ups 7 bar-facing burpees 7 deadlifts (125/84 kg) Time cap:...

These WODs similar to Triple Pig share comparable training demands, time domains, and movement patterns.