For Time:

• 15 Peg Board Ascents
• 50 Double-unders
• 12 Peg Board Ascents
• 50 Double-unders
• 9 Peg Board Ascents
• 50 Double-unders

Time Cap: 20 Minutes

Note: Make sure to practice proper technique and safety measures when using the peg board. Scale the number of ascents if needed.

For Time:

• 5 Rounds:
  
  • 1 Peg Board Ascent
  • 15 Toes-to-Bar
  • 10 Box Jumps (30/24)

Time Cap: 20 Minutes

Instructions: Scale the number of rounds or movements as needed to maintain intensity and safety. Focus on efficient movement patterns on the peg board to conserve energy.

For Time:
- 10 Peg Board Ascents
- 50 Dumbbell Snatches (50/35 lbs)
- 40 Toes-to-Bar
- 30 Box Jumps (24/20")
- 20 Handstand Push-ups
- 10 Deadlifts (225/155 lbs)

Time Cap: 20 Minutes

Note: Make sure to pace yourself on the peg board as it will tax your grip for the rest of the workout.

AMRAP in 15 minutes:

• 10 Peg Board Ascents
• 20 Box Jumps
• 30 Double-unders

Notes:
- Scale the number of Peg Board Ascents if needed to maintain intensity throughout the workout.
- Focus on efficient movement patterns to maximize rounds completed.

EMOM for 20 minutes:

• 3 Deadlifts
• 2 Peg Board Ascents

Barbell: #225 / #155
Peg Board height: Standard
Score: Total completed rounds

Instructions: Perform 3 deadlifts at the top of each minute, then complete 2 peg board ascents before the minute is up. Rest the remainder of the minute. Keep a steady pace to tackle both the strength and skill components of this workout.

EMOM x 20:

• Odd Minutes: 3 Peg Board Climbs
• Even Minutes: 10 Double-Unders

Instructions:
- Scale the number of Peg Board Climbs or Double-Unders as needed to maintain intensity throughout the workout.
- Focus on efficient movement patterns for both the Peg Board Climbs and Double-Unders.
- Rest as needed between rounds to ensure proper form and safety.

For Time:

• 50 Calorie Row
• 40 Box Jumps
• 30 Toes-to-Bar
• 20 Handstand Push-ups
• 10 Peg Board Climbs

Time Cap: 20 Minutes

Note: Make sure to scale movements as needed to maintain intensity and safety.

For Time:

• 10-8-6-4-2 Peg Board Ascents
• 20 Handstand Push-Ups
• 30 Toes-to-Bar

Time Cap: 15 Minutes

Note: Scale the Peg Board Ascents to Rope Climbs if needed. Focus on maintaining good form throughout the workout.

EMOM x 15:

• Odd Minutes: 5 Power Cleans (135/95 lbs)
• Even Minutes: 3 Peg Board Climbs

Instructions:
Perform 5 Power Cleans at the top of each odd minute and complete 3 Peg Board Climbs at the top of each even minute. Rest the remainder of each minute. Adjust weight and peg board difficulty as needed.

Time Cap: 15 Minutes.

For Time:

• 10 Pegboard Ascents
• 50 Toes-to-Bar
• 20 Handstand Push-ups
• 50 Toes-to-Bar
• 10 Pegboard Ascents

Equipment:
- Peg Board
- Pull-up Bar

Time Cap: 20 Minutes.

Instructions: This workout is designed to test your gymnastics skills and upper body strength. Scale the number of pegboard ascents if needed, and modify the toes-to-bar and handstand push-ups to maintain proper form throughout the workout. Push yourself to finish under the time cap!

For Time:

• 15 Pegboard Ascents
• 50 Toes-to-Bar
• 30 Handstand Push-ups
• 50 Toes-to-Bar
• 15 Pegboard Ascents

Instructions:
- Scale the number of pegboard ascents as needed to ensure safety and proper form.
- Modify handstand push-ups to pike push-ups or dumbbell shoulder press if necessary.
- Time cap: 20 minutes.

EMOM for 15 minutes:
- Odd minutes: 3 Peg Board Climbs
- Even minutes: 10 Wall Balls

Equipment needed: Peg Board, Wall Ball

Instructions:
- Perform 3 Peg Board Climbs on the odd minutes and 10 Wall Balls on the even minutes for a total of 15 minutes.
- Scale the number of climbs or height of climbs as needed to maintain intensity throughout the EMOM.
- Focus on efficient movement on the Peg Board to maximize the skill work.

For Time:

• 10 Peg Board Ascents
• 50 Wall Balls
• 8 Peg Board Ascents
• 40 Box Jumps
• 6 Peg Board Ascents
• 30 Toes-to-Bar

Equipment:
- Peg Board
- Wall Ball
- Box

Time Cap: 20 Minutes

Note: Ensure proper technique and safety measures are in place when performing Peg Board Ascents.

AMRAP in 15 minutes:
- 5 Peg Board Climbs
- 10 Handstand Push-ups
- 15 Kettlebell Swings (24/16 kg)

Instructions:
- Scale the peg board climbs to rope climbs or strict pull-ups if needed.
- Maintain proper form on all movements to prevent injury.
- Push yourself to complete as many rounds and reps as possible within the time cap.

For Time:

• 50 Thrusters (95/65)
• 40 Box Jumps
• 30 Toes-to-Bar
• 20 Handstand Push-ups
• 10 Peg Board Ascents

Time Cap: 20 Minutes

Instructions: This workout is designed to challenge your stamina, strength, and coordination. Make sure to pace yourself accordingly and scale movements as needed to maintain intensity throughout the workout.

For Time:

• 15 Peg Board Ascents
• 30 Deadlifts (225/155 lbs)
• 800 Meter Run
• 15 Peg Board Ascents
• 20 Hang Power Cleans (135/95 lbs)
• 800 Meter Run
• 15 Peg Board Ascents
• 10 Squat Cleans (185/135 lbs)

Time Cap: 20 Minutes

Note: Make sure to scale the peg board ascents if needed and focus on maintaining good form throughout the weightlifting movements.

For Time:

• 50 Double-Unders
• 20 Toes-to-Bar
• 40 Double-Unders
• 15 Toes-to-Bar
• 30 Double-Unders
• 10 Toes-to-Bar
• 20 Double-Unders
• 5 Toes-to-Bar
• 10 Double-Unders

Time Cap: 12 Minutes

Instructions: Complete all reps of double-unders before moving on to toes-to-bar. Scale double-unders to single-unders as needed. Scale toes-to-bar to hanging knee raises if necessary. Good luck!

Tabata:

• 8 rounds of:
  
  • 20 seconds of Peg Board Climbs
  • 10 seconds rest

Instructions:
Complete as many peg board climbs as possible in 20 seconds, then rest for 10 seconds before starting the next round. Repeat for a total of 8 rounds.

Scaling Options:
If peg board climbs are too challenging, scale to strict pull-ups or ring rows.

Tabata:

• 20 seconds of max effort Peg Board Climbs
• 10 seconds rest
• Repeat for a total of 8 rounds

Instructions:
Perform as many Peg Board Climbs as possible in 20 seconds, then rest for 10 seconds before repeating for a total of 8 rounds. Rest 1 minute between each Tabata round. Aim to push yourself to climb higher each round and challenge your grip strength and coordination. Adjust the height of the Peg Board as needed to scale the workout.

Rounds for Time:

• 15 Peg Board Climbs
• 400 Meter Run
• 12 Box Jumps
• 400 Meter Run
• 9 Burpees
• 400 Meter Run

Time Cap: 20 Minutes

Note: Ensure proper technique and safety measures are followed when using the peg board. Scale the height of the climbs as needed.