Workout Description

Why This Workout Is Hard

The peg board is the dominant limiting factor — it's one of the most demanding gymnastics skills in CrossFit, requiring significant lat strength, bicep engagement, and coordination. Many average CrossFitters have never completed a full peg board ascent. The 'for quality' format and generous rest opportunity soften the blow, and 15 BB curls at 45# are essentially active recovery. Still, 5 peg board ascents alone places this firmly in Hard territory due to the skill and strength demands.

Training Focus

This workout develops the following fitness attributes:

• Strength (6/10): Peg board climbing requires significant relative upper body pulling and grip strength. While curls at 45# are light, the peg board is a legitimate upper body strength challenge across five rounds.
• Stamina (3/10): Five rounds accumulate 75 total curl reps and repeated peg board climbs, creating moderate upper body muscular endurance demand, but rest between rounds limits cumulative fatigue.
• Flexibility (2/10): Peg board requires basic shoulder mobility and a solid overhead reach pattern. Barbell curls have minimal flexibility demands. Nothing extreme in range of motion is required here.
• Power (2/10): Peg board transitions involve some explosive hip and pulling effort, but 'for quality' cues controlled movement. Neither the curl nor the peg board is primarily an explosive power movement.
• Endurance (1/10): Programmed 'for quality' implies ample rest between rounds. No cardiovascular demand — this is essentially a skill and strength session with minimal heart rate elevation.
• Speed (1/10): 'For quality' explicitly de-emphasizes speed. Athletes are expected to rest as needed between rounds, making pace and cycling speed essentially irrelevant to the workout stimulus.

Movements

• Pegboard Ascent
• Barbell Curl

Modality Profile

2 movements: Pegboard Ascent is Gymnastics (bodyweight peg board movement), Barbell Curl is Weightlifting (external barbell load). 1G + 1W = 50/50 split.