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.
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