10 Challenging Pegboard Workouts for CrossFit Athletes

Pegboards are great for building arm, shoulder and core strength, and are a brilliant way to work on pulling movements.

This functional bodyweight exercise was introduced to competitive CrossFit at the 2015 CrossFit Games and has gained popularity ever since.

To climb up a pegboard you’ll need a lot of upper body strength; the exercise requires locking the elbows and levering, which puts a lot of strain on the biceps and triceps to maintain near isometric strength in one arm while the other works.

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The pegboard requires coordination, accuracy, agility, grip strength and stability. To successfully climb up and down a pegboard you’ll need to maintain body tension and coordinate small and big muscle groups simultaneously.

Pegboard workouts technique tips:

  • Keep your chin above the pegs: this allows you to hold more tension in your back, shoulders and arms, and will let you to reach for the next hole in a more secure position.
  • Maintain a false grip on the pegs: similar to muscle ups, this will translate into more tension in your arms, making the next pull easier.
  • Keep your body as close to the board as possible: keeping your center of gravity close to the wall will mean your arms will tire less quickly
  • Use your legs: the extra support of the balls of your feet can make a huge difference if you’re struggling. Of course, you’ll work your upper body harder if you leave your feet hanging.

Give these CrossFit pegboard workouts a go to test your mental and physical strength.

  1. Pedal to the Metal 1 CrossFit Games 20015

For time:

  • 3 Pegboard Ascents
  • 24cal Row
  • 16cal Bike
  • 8 Dumbbell Squat Snatches (100/70lb)

Time cap: 6 minutes

Meg Pegboard CrossFit Games 2015

  1. Jabob Heppner peg board workout

For Time:

  • 6 – 9 – 12 – 15 of Muscle Ups
  • 1 – 2 – 3 – 4 of Pegboard

Time cap: 10 minutes

This workout will test your grip and pulling power.

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