Split Triplet
5 Rounds
Workout Details
5 Rounds for Time:
↳ 80/55 lbs (36/25 kg)
↳ 80/55 lbs (36/25 kg)
Time Cap: 20 minutes
Coaching Tips
Strategy
- 1Pace yourself on the double-unders to avoid burnout early in the workout. Aim for sets of 25 or 50 repetitions to maintain control.
- 2Break the dumbbell sets into manageable chunks, such as 5-5 or 5-3-2, focusing on form and control rather than speed to avoid form breakdown.
- 3Transition swiftly between movements to maximize your efficiency, planning your space and equipment setup in advance.
- 4With the pegboard ascent, maintain a strong core and engage your shoulders; focus on smooth, controlled movements rather than rushing.
- 5Stay mindful of your breathing—exhale on exertion during lifts to help strengthen engagement and reduce fatigue.
Safety Considerations
Technical Focus
Ensure proper grip and body position during the pegboard ascent to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 500 meters Rowing
Mobility Work:
- 10 Shoulder Dislocates(Use a band or broomstick.)
- 5-10 per leg Hip Flexor Stretch
- 5-10 Wrist Flexor Stretch
Activation:
2 rounds- 10 Dumbbell Shoulder Press (light weight)
- 10 Dumbbell Deadlift (light weight)
- 30 Single-Under Skips
Scaling Options
Intermediate
Reduce weight and modify some movements for stability and control.
- 1
dumbbell hang split snatch
Rio's Challenge - 5-3-2 breaks throughout each set.
Weight: 65/45 lbs (29/20 kg)
- 2
dumbbell hang clean and jerk
Reduce weight as necessary.
Weight: 65/45 lbs (29/20 kg)
- 3
pegboard ascent
Modify to 2 pegboard pulls.
Scaled
Significantly reduce weights and provide movement alternatives to maintain safety and engagement.
- 1
dumbbell hang split snatch
Use lighter dumbbells or body weight.
Weight: 40/30 lbs (18/14 kg)
- 2
dumbbell hang clean and jerk
Use lighter dumbbells or body weight.
Weight: 40/30 lbs (18/14 kg)
- 3
pegboard ascent
Modify to 2-3 steps up a lower surface.