Workout Description
Why This Workout Is Very Hard
The peg board every 3 minutes is the first gating factor — many average CrossFitters simply cannot do this movement, and being forced to perform it repeatedly under fatigue compounds the issue. Add 90 total lateral burpees and 54 loaded box step overs (40# DBs), and the leg/lung fatigue is immense. Then a 5-minute max deadlift attempt on shot legs, followed by an 800m run, creates three distinct punishing sections with no real recovery between them.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Ninety lateral burpees, 54 loaded box step overs, 36 DB snatches, and multiple peg board ascents create very high muscular endurance demand across upper body, lower body, and core.
- Strength (8/10): The max 1RM deadlift is a pure strength test. Loaded 50# snatches, 40# box step overs, and demanding peg board ascents require meaningful absolute and relative strength throughout the workout.
- Endurance (7/10): The 3RFT burpees, box step overs, and peg board interruptions create sustained cardiovascular demand. The finishing 800m run adds a pure aerobic tax after significant accumulated fatigue.
- Power (7/10): Dumbbell snatches are explicitly power-based, requiring explosive hip extension. Peg board transitions demand dynamic upper body force. Max deadlift often involves explosive drive off the floor.
- Speed (6/10): For Time format incentivizes quick cycling on burpees and step overs. However, mandatory peg board breaks every 3 minutes and the deliberate 1RM strength segment reduce overall speed emphasis significantly.
- Flexibility (5/10): DB snatches demand hip extension and overhead shoulder mobility. Deadlift requires hamstring length and hip hinge mechanics. Peg board requires shoulder and thoracic mobility. Moderate overall demand.
Movements
- Pegboard Ascent
- Lateral Burpee Over Dumbbell
- Box Step-Over
- Deadlift
- Run
- Alternating Dumbbell Snatch
Modality Profile
6 total movements: Gymnastics (3) = Box Step-Over, Lateral Burpee Over Dumbbell, Pegboard Ascent (all bodyweight/gymnastics movements); Monostructural (1) = Run; Weightlifting (2) = Alternating Dumbbell Snatch, Deadlift (external load). Raw percentages: G=50%, M=17%, W=33%, rounded to G:50, M:20, W:30.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | The 3RFT burpees, box step overs, and peg board interruptions create sustained cardiovascular demand. The finishing 800m run adds a pure aerobic tax after significant accumulated fatigue. |
| Stamina | 8/10 | Ninety lateral burpees, 54 loaded box step overs, 36 DB snatches, and multiple peg board ascents create very high muscular endurance demand across upper body, lower body, and core. |
| Strength | 8/10 | The max 1RM deadlift is a pure strength test. Loaded 50# snatches, 40# box step overs, and demanding peg board ascents require meaningful absolute and relative strength throughout the workout. |
| Flexibility | 5/10 | DB snatches demand hip extension and overhead shoulder mobility. Deadlift requires hamstring length and hip hinge mechanics. Peg board requires shoulder and thoracic mobility. Moderate overall demand. |
| Power | 7/10 | Dumbbell snatches are explicitly power-based, requiring explosive hip extension. Peg board transitions demand dynamic upper body force. Max deadlift often involves explosive drive off the floor. |
| Speed | 6/10 | For Time format incentivizes quick cycling on burpees and step overs. However, mandatory peg board breaks every 3 minutes and the deliberate 1RM strength segment reduce overall speed emphasis significantly. |
3RFT12 Alt DB Snatch 50#18 Box Step Overs 40# DB’s30 Lateral Burpees over DB*Every 3:00, including 0:00, 1 peg board ascent/descent Then5 minutes to work to max 1RM DLThen 800 meter run