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Workout Description

For Time: 4 Rounds, each round consisting of: 5 Muscle-Ups 10 Deadlifts (245/165 lb) 15 GHD Sit-Ups Followed by a Sprint of increasing distance after each round: After Round 1: 50 yard Sprint After Round 2: 100 yard Sprint After Round 3: 150 yard Sprint After Round 4: 200 yard Sprint (Time Cap: 7 minutes)

Why This Workout Is Extremely Hard

The 'Triplet Sprint' was the 4th event of the 2011 CrossFit Games. It's a high-intensity workout consisting of four rounds. Each round includes 5 Muscle-Ups, 10 Deadlifts (245/165 lb), and 15 GHD Sit-Ups, followed by a progressively longer sprint (50, 100, 150, then 200 yards). This WOD tests high-skill gymnastics, heavy lifting under fatigue, core endurance, and sprinting ability, all against a tight 7-minute time cap.

Benchmark Times for Sprint Triplet

  • Elite: <5:00
  • Advanced: 5:31-6:00
  • Intermediate: 6:31-6:45
  • Beginner: >7:45

Training Focus

This workout develops the following fitness attributes:

  • Power (9/10): Sprinting is pure power. Muscle-ups and deadlifts (if performed explosively) are also highly powerful. Maintaining power output for all elements through 4 rounds and escalating sprints is critical.
  • Stamina (8/10): Totaling 20 MUs, 40 heavy DLs, 60 GHDs, and 500 yards of sprinting. This will exhaust upper body (MUs), posterior chain/grip (DLs), core (GHDs), and anaerobic leg stamina (sprints) to an incredible degree within a very short timeframe.
  • Strength (8/10): Deadlifts at 245/165 lbs are very heavy for 10 reps per round. Muscle-ups require high relative strength. GHDs test core strength. This WOD has a major strength component under extreme duress.
  • Speed (8/10): This is an all-out sprint across all components. Fast cycling of MUs, DLs, GHDs, and maximal effort on each progressively longer sprint with minimal transition time is crucial to beat the tight cap.
  • Endurance (7/10): For time (7-min cap): 4 rounds of (5 Muscle-Ups, 10 Deadlifts 245lb, 15 GHD Sit-Ups), followed by progressively longer sprints (50-100-150-200 yards) after each round. This is an extremely intense test of high-skill gymnastics, heavy lifting, core endurance, and repeated sprinting ability under extreme fatigue.
  • Flexibility (5/10): Excellent shoulder/wrist mobility for MUs. Good hamstring/hip mobility for heavy DLs. Spinal/hip flexor for GHDs. Basic sprinting mechanics.

Modality Profile

A balanced, high-intensity test. Muscle-Ups and GHD Sit-ups are gymnastics. Deadlifts are weightlifting. The Sprints are monostructural. The overall demand is spread across the three modalities, with a slight edge to gymnastics due to the two distinct movements.

Similar Workouts to Sprint Triplet

If you enjoy Sprint Triplet, you might also like these similar CrossFit WODs:

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These WODs similar to Sprint Triplet share comparable training demands, time domains, and movement patterns.

Training Profile

AttributeScoreExplanation
Endurance7/10For time (7-min cap): 4 rounds of (5 Muscle-Ups, 10 Deadlifts 245lb, 15 GHD Sit-Ups), followed by progressively longer sprints (50-100-150-200 yards) after each round. This is an extremely intense test of high-skill gymnastics, heavy lifting, core endurance, and repeated sprinting ability under extreme fatigue.
Stamina8/10Totaling 20 MUs, 40 heavy DLs, 60 GHDs, and 500 yards of sprinting. This will exhaust upper body (MUs), posterior chain/grip (DLs), core (GHDs), and anaerobic leg stamina (sprints) to an incredible degree within a very short timeframe.
Strength8/10Deadlifts at 245/165 lbs are very heavy for 10 reps per round. Muscle-ups require high relative strength. GHDs test core strength. This WOD has a major strength component under extreme duress.
Flexibility5/10Excellent shoulder/wrist mobility for MUs. Good hamstring/hip mobility for heavy DLs. Spinal/hip flexor for GHDs. Basic sprinting mechanics.
Power9/10Sprinting is pure power. Muscle-ups and deadlifts (if performed explosively) are also highly powerful. Maintaining power output for all elements through 4 rounds and escalating sprints is critical.
Speed8/10This is an all-out sprint across all components. Fast cycling of MUs, DLs, GHDs, and maximal effort on each progressively longer sprint with minimal transition time is crucial to beat the tight cap.

For Time: 4 Rounds, each round consisting of: 5 Muscle-Ups 10 Deadlifts (245/165 lb) 15 GHD Sit-Ups Followed by a Sprint of increasing distance after each round: After Round 1: 50 yard Sprint After Round 2: 100 yard Sprint After Round 3: 150 yard Sprint After Round 4: 200 yard Sprint (Time Cap: 7 minutes)

Difficulty:
Extremely Hard
Modality:
G
M
W
Time Distribution:
5:45Elite
6:53Target
7:00Time Cap
Your Scores:

Training Profile

Performance Levels

L1
L2
L3
L4
L5
L6
L7
L8
L9
L10