Tag Archives: Toes to Bar

Deadlifts then a Kettle Bell Chipper

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6 rounds of

  • 3 x Deficit Deadlifts @ 80-85% of 1RM

Every 5 minutes for 15 minutes (3 rounds)

  • 8 x Single DB Strict Press Left @ 18kg
  • 8 x Single DB Strict Press Right @ 18kg
  • 8 x Single KB Kneel-Stand with KB in Front Rack Left @ 24kg
  • 8 x Single KB Kneel-Stand with KB in Front Rack Right @ 24kg
  • 8 x Single Arm KB Swing Left @ 24kg
  • 8 x Single Arm KB Swing Right @ 24kg
  • 8 x Toes to Bar

Results: Used 255lbs/115kg for the Deadlift. For the metcon completed each round in around 3 minutes so had 2 minutes rest between each.

Back Squats, T2B and Burpees

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Every 3 minutes for 15 minutes, work up to a heavy

  • 6 x Back Squat

Then, inspired by CF New England’s WOD from 18. May…

AMRAP in 5 minutes

  • Buy in: 20 x Toes to Bar (only on first round)
  • 12 x Front Squat @ 95lbs
  • 10 x Burpees

Rest 5 minutes, then AMRAP in 5 minutes

  • Buy in: 20 x Toes to Bar
  • 9 x Front Squat @ 115lbs
  • 10 x Burpees

Rest 5 minutes, then AMRAP in 5 minutes

  • Buy in: 20 x Toes to Bar
  • 6 x Front Squat @ 135lbs
  • 10 x Burpees

Results: Back Squats 135-165-185-200-210lbs. Metcon 3 rounds-2 rounds plus 14 preps-2 rounds. Originally planned to do back squats throughout the workout but only have one rack, so no place to put the bar during the T2B. In this case took the bar from the floor for the front squats since the weight is reasonable.

Weighted Pullups and Dips then T2B, Thrusters and DUs

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Every 3 minutes for 15 minutes

  • 4 x Weighted Pullups @ 10kg
  • 6-8 x Weighted Dips @ 10kg

Then accumulate

  • 20 x TRX Atomic Russian Pushups

Then AMRAP in 12 minutes (Crossfit Mayhem Freedom WOD)

  • 20 x Toes to Bar
  • 40 x Thrusters @ 45lbs/20kg/empty bar
  • 100 Double Unders

Results: Metcon 2 rounds plus 10 reps.

Double Unders, Pullups, Dips, T2B, Rows, Situps and Tricep Extensions

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This WOD was inspired by a post on Instagram by thegymnasticscourse.

For max Pullups, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Strict Pullups

Rest 2 minutes, then for max Toes to Bar, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Toes to Bar

Rest 2 minutes, then for max Dips, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Ring Dips

Rest 2 minutes then for max Rows, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Barbell Reverse Rows

Rest 2 minutes, then for max Situps, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Barbell Situps @ 20kg

Rest 2 minutes, then for max Tricep Extensions, 2 rounds of

  • 50 x Double Unders
  • 60 seconds Tricep Extensions

Results: Totals… 23 Pullups, 31 Toes to Bar, 30 Ring Dips, 33 Rows, 24 Situps, 43 Extensions.

Gymnastics Work then a Bike HIIT

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2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Supinated Grip Pullups (Chin Ups)

Then 2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Toes to Bar

Then EMOM for 8 minutes alternate (4 rounds each)

  • Even – 8-10 x TRX Russian Pushups
  • Odd – 8-10 x Barbell Reverse Rows

Then EMOM for 8 minutes alternate (4 rounds each)

  • Even – 8-10 x TRX Tricep Extension
  • Odd – 8-10 x Dumbbell Bent Row @ 14kg per Hand

Finisher Bike HIIT.

Results: Pullups 12 and 8. T2B 10 and 12.