Workout Description
Why This Workout Is Very Hard
The peg board alone is a critical barrier — most average CrossFitters lack the grip strength, upper body pulling power, or skill to complete even one ascent, let alone four. After each peg board, grip is severely compromised for the rope and 55# DB movements. The DB hang split snatch and split jerk at 55# are technically demanding overhead movements performed under accumulated shoulder and grip fatigue, repeated across 4 rounds for time.
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Hang split snatch and hang clean and split jerk are highly explosive Olympic-style movements requiring rapid hip extension and fast turnover. Peg board also demands powerful upper body pulling mechanics.
- Stamina (7/10): Peg board climbing combined with 200 total double unders and 80 combined DB reps creates significant grip, shoulder, and upper body muscular endurance demands across all four rounds.
- Flexibility (7/10): Split snatch and split jerk demand significant overhead shoulder mobility, thoracic extension, hip flexor flexibility, and ankle mobility in the split receiving position — well above average ROM requirements.
- Strength (6/10): Peg board requires substantial upper body pulling strength, and 55# DB hang split snatch and clean and jerk challenge pressing and pulling strength, though loads are not maximal effort territory.
- Endurance (5/10): Four rounds with 50 double unders per round provides meaningful cardiovascular demand, but peg board and DB lifting break up the aerobic stimulus, keeping this at moderate cardio intensity throughout.
- Speed (5/10): For Time format encourages hustle, but technical movements like the split snatch and peg board limit raw cycling speed. Double under transitions and smooth movement flow between stations matter most.
Movements
- Pegboard Ascent
- Dumbbell Hang Clean and Jerk
- Dumbbell Hang Split Snatch
- Double-Under
Modality Profile
4 movements total: Pegboard Ascent and Double-Unders are Gymnastics (bodyweight/coordination), while Dumbbell Hang Split Snatch and Dumbbell Hang Clean and Jerk are Weightlifting (external load). No monostructural elements. 2G/0M/2W = 50/0/50 split.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 5/10 | Four rounds with 50 double unders per round provides meaningful cardiovascular demand, but peg board and DB lifting break up the aerobic stimulus, keeping this at moderate cardio intensity throughout. |
| Stamina | 7/10 | Peg board climbing combined with 200 total double unders and 80 combined DB reps creates significant grip, shoulder, and upper body muscular endurance demands across all four rounds. |
| Strength | 6/10 | Peg board requires substantial upper body pulling strength, and 55# DB hang split snatch and clean and jerk challenge pressing and pulling strength, though loads are not maximal effort territory. |
| Flexibility | 7/10 | Split snatch and split jerk demand significant overhead shoulder mobility, thoracic extension, hip flexor flexibility, and ankle mobility in the split receiving position — well above average ROM requirements. |
| Power | 8/10 | Hang split snatch and hang clean and split jerk are highly explosive Olympic-style movements requiring rapid hip extension and fast turnover. Peg board also demands powerful upper body pulling mechanics. |
| Speed | 5/10 | For Time format encourages hustle, but technical movements like the split snatch and peg board limit raw cycling speed. Double under transitions and smooth movement flow between stations matter most. |
4 RFT:1 peg board 50 double under 10 DB hang split snatch 55#10 dB hang clean and split jerk