Split Triplet
5 Rounds
Workout Details
5 Rounds for Time:
↳ 80/55 lbs (36/25 kg)
↳ 80/55 lbs (36/25 kg)
Coaching Tips
Strategy
- 1Break up Double-Unders into manageable sets (e.g., 50-50 or 25-25-25-25) to avoid burnout and excessive fatigue.
- 2Focus on maintaining a good rhythm during movement transitions, especially moving from Dumbbell Hang Split Snatches to Clean-and-Jerks.
- 3Keep Dumbbells close to your body for better balance and technique during lifts. This will help prevent injury and maintain efficiency.
- 4Use a consistent pace for the Pegboard; don't rush to avoid falling. Take your time but stay efficient.
- 5Consider resting for a few seconds between heavier sets (Snatches and Clean-and-Jerks) for recovery.
Safety Considerations
Technical Focus
Ensure proper grip and posture during Pegboard Ascent to prevent falls or wrist injuries.
Recommended Warm-Up
General Warm-Up: 2-3 min easy row or bike to elevate heart rate.
- 2-3 min Rowing or Cycling - 2-3 min easy(Maintain a comfortable pace.)
Mobility: 2 min for the shoulders and legs.
- 10-15 Shoulder Pass-Throughs(Use a PVC pipe or band.)
- 30-sec each side Hip Flexor Stretch
- 10 reps each leg Ankle Mobility Drills(Focus on range of motion.)
Activation: Prep for dynamic movements.
2 rounds- 5-10 Dumbbell Hang Power Snatch with Light Weight(Lightweight to maintain form.)
- 30 seconds Double-Under Practice or Single-Under(Focus on timing and rhythm.)
- 10 each leg Bodyweight Lunges(Warm up the legs for splits.)
Scaling Options
Intermediate
Reduce weight and/or reps for movements involving dumbbells and reduce double-unders to 50 reps.
- 1
dumbbell hang split snatch
Keep the same movements with reduced weight.
Weight: 65/45 lbs (29/20 kg)
- 2
dumbbell hang clean and jerk
Keep the same movements with reduced weight.
Weight: 65/45 lbs (29/20 kg)
- 3
double under
Reduce reps to 50 or switch to single-unders.
Scaled
Significantly reduce weights and/or modify movements for accessibility.
- 1
dumbbell hang split snatch
Use lighter dumbbells.
Weight: 40/30 lbs (18/14 kg)
- 2
dumbbell hang clean and jerk
Use lighter dumbbells.
Weight: 40/30 lbs (18/14 kg)
- 3
double under
Reduce reps to 25 or switch to single-unders.
- 4
pegboard ascent
Replace with a lower height or a different climbing movement.