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Pegboard WODs for Excellent Upper Body Strength

Raise the bar.

These Pegboard WODs will test and improve your abilities on this tricky but fun piece of equipment.

Pegboard Help

Pegboard WODs 1 – Split Triplet

5 Rounds for Time

  • 1 Pegboard Ascent
  • 100 Double-Unders
  • 10 Dumbbell Hang Split Snatches (80/55 lb)
  • 10 Dumbbell Hang Clean-and-Jerks (80/55 lb)

Time Cap: 20 minutes

For the pegboard ascent, both pegs must make it to the top row. Both pegs must come below red line before dropping.

Athletes must use opposite arm from lead leg on split movements. Athletes must alternate arms on each rep of the hang snatch.

athlete ascends pegboard during workoutSource: Courtesy of CrossFit Inc.
Katrin on the pegboard

Pegboard WODs 2 – Redemption

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

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last 9 Thrusters are completed.

Pegboard WODs 3 – Pedal to the Metal 1

For Time

  • 3 Peg Board Ascents
  • 24 calorie Row
  • 16 calorie Bike
  • 8 Dumbbell Squat Snatches (100/70 lb)

Time Cap: 6 minutes

Athletes will move through stations of each exercise. The event is complete when the athlete finishes the last rep of the Dumbbell Squat Snatch and crosses the finish line.

Score is the time on the clock when the athlete crosses the finish line.

Source: Photo Courtesy of CrossFit Inc
Mat climbing

Pegboard WODs 4 – Cerberus

21-15-9

  • Bench Press (165/115 lb)

4-3-2

  • Rope Climbs 15′

Then:

15-12-9

  • Bench Press (185/130 lb)

3-2-1

  • Peg Board Climbs

Then:

  • 12 Bench Press (205/145 lb)
  • 2 Rope Climbs 15′
  • 9 Bench Press (205/145 lb)
  • 1 Peg Board Climb
  • 6 Bench Press (205/145 lb)
  • 1 Legless Rope Climb 15′

Move immediately from one section of the workout to the next. No rest between sections.

Pegboard WODs 5 – Peggy

Amrap 12 min

  • 1 peg board ascent
  • 100m run
  • 12 single arm devil’s press

The goal is to not have to scale the pegboard ascents, so take it easy on the run and the devil’s press.

Pegboard WODs – Eight Pin

3 Rounds for Time

  • 8 Dead Lifts (135/95 lb)
  • 8 Lateral Burpee Bar Hop Overs
  • 8 Hang Power Cleans (135/95 lb)
  • 8 Lateral Burpee Bar Hop Overs
  • 8 Shoulders to Over-Head (135/95 lb)
  • 10 ft Peg Board Ascent

Choose one bar and weight for the execution of lifting movements. For the lateral burpee bar hop overs, be sure to have two feet on the ground before takeoff.

Perform one pegboard ascent at the end of each round, this is a great entry level to board climbing in WOD conditions for the athlete who has just begun to discover this movement.

Pegboard WODs 6 – Aeneas

For Time

  • 5/4 Peg Board Ascents
  • 40 Thrusters (85/55 lb)
  • 33 feet Yoke Carry (425/345 lb)
  • 33 feet Yoke Carry (565/405 lb)
  • 33 feet Yoke Carry (665/445 lb)

Time Cap: 8 minutes

Athletes will complete the pegboard ascents and 40 thrusters before moving to the yoke. They then will carry the yoke across the floor, stopping twice to add weight, then crossing the finish line.

More WODs

If you enjoyed these WODs then check out these Wall Ball and Pistol WODs.

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