In the meat of this workout — called “The Peak” by its creator Don Moss, owner and head coach of CrossFit Apogee in Gibsonton, Florida — you’ll find that three of the four exercise prescriptions remain constant. These would be push-ups, walking lunges and double-unders for 10, 20 and 50 reps, respectively. The fourth training variable (upper-body pull) progresses in each portion of the workout, moving from pull-ups to chest-to-bar pull-ups to muscle-ups to rope climbs. Herein lies the true essence of the WOD. While the back-to-back exercises in the middle of each four-exercise block will make the legs wobbly, it’s your lats and biceps that will take center stage and feel the most pounding, especially considering the WOD is bookended with rowing.
“The Peak will test your grip and climbing ability under high heart rate,” Moss says. “Bodyweight ninjas should love this workout, while it will be a cardio challenge for stronger, larger athletes.”
1. PACE YOURSELF: As you could probably tell by the length of the WOD written out, this isn’t one of your “Fran”-esque sprint met-cons. Start out at a moderate tempo and try to maintain that to the end. “Don’t fly out of the gate and be left looking up at the bar or ropes,” Moss says.
2. MIND THE GRIP: “Your pulling/grip strength will be used early and after every round,” he says. “Keep a light grip on the buy-in row so you don’t add to the issue.”
3. RIGHT YOUR ROPE: “Your double-unders right after lunges might feel choppy,” Moss says. “Remember to stay tight through the midline and let your wrists do the work.”
For Pull-Ups/Muscle-Ups/Rope Climbs: 2x Ring Rows or Ring Muscle-Ups for Bar Muscle-Ups For Walking Lunges: Step-Ups For Double-Unders: 2x Single-Unders
- Firebreather: 11:00 or less
- Excellent: 11:01 to 13:00
- Good: 13:01 to 14:30
- Fair: 14:31 to 16:00