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10 Challenging Pegboard Workouts for CrossFit Athletes

Introduced to top athletes at the 2015 CrossFit Games, the pegboard has been a staple exercise in CrossFit workouts since.

6. CrossFit Pegboard WorkoutsRedemption CrossFit Games 2016

For Time

  • 3 Pegboard Ascents
  • 21 Thrusters (135/85 lb)
  • 2 Pegboard Ascents
  • 15 Thrusters (135/85 lb)
  • 1 Pegboard Ascent
  • 9 Thrusters (135/85 lb)

Time Cap: 10 minutes

Redemption was the last of 15 workouts of the 2016 CrossFit Games. The name “Redemption” was a reference to a CrossFit Games workout from the previous year, “Pedal to the Metal 1,” in which many athletes struggled on the peg board ascents.

7. Pegboard Heavy DT

5 rounds For Time of:

  • 12 Deadlift 185/165lb
  • 9 Hang Power Cleans 185/135lb
  • 6 Shoulder to Overhead 185/135lb
  • 3 Unbroken Pegboards (Touch-n-Go, no coming off)

Shared by Jacob Heppner, workout idea by Josh Bridges

8. Froning, Bridges & Hunsucker Do Pegboards

For time:

  • 15 Peg Boards
  • 150′ Handstand Walk
  • 15 Rope Climbs (15′)
  • 150′ Handstand Walk
  • 15 Peg Boards

This pegboard workout has an incredibly high volume of ascents. Coupled with the rope climbs and handstand walks, your shoulders and arms are sure to burn.

Scale down by reducing the number of reps and try to keep breaks short.

9. Split Triplet CrossFit Games 2019

5 rounds for time of:

  • 1 Pegboard Ascent
  • 100 Double-Unders
  • 10 Single-Arm Dumbbell Hang Split Snatches
  • 10 Single-Arm Dumbbell Hang Clean and Split Jerks

♀ 55-lb. dumbbell / ♂ 80-lb. dumbbell

Athletes must alternate arms on each rep of the hang snatch.

Time cap: 20 minutes

pegboard crossfit

Crazy Pegboard Workout by Jacob Heppner

For time 6 Rounds of:

  • 1 Pegboard Ascent
  • 8 Devils Press 50/30

“I didn’t realise how difficult that was” – Jacob Heppner

Read more: Welcome to Hell – Devil Press Back Workouts for CrossFit Athletes

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