Tag Archives: Toes to Bar

Core Work then Deadlifts and Toes to Bar

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One round of

  • 10 x Single Leg V-Ups Left
  • 10 x Single Leg V-Ups Right
  • 10 x V-Ups
  • 10 x Laying Windshield Wipers (L+R is one rep)
  • 10 x Straight Leg Situp
  • 10 x Pike Lifts
  • 10 x Pike Lift over a Kettlebell

Then every 2 minutes for 10 minutes work up to a heavy

  • 3 x Deadlift

Then 90 seconds work, 30 seconds rest, over 6 rounds

  • 24-20-16-12-8-4 x Deadlifts @ 65% from above
  • Max Reps x Strict Toes to Bar in remaining time

Results: Deadlifts 185-215-235-255-275-285lbs/130kg. Metcon used 185lbs, 11-5-5-5-6-13 reps (45 reps total)… super hard, especially the first 3 rounds.

Front Squats, Split Squats and Box Jumps then Row, T2B and HSPU

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Another RepWerks inspired strength session…

3 rounds of

  • 8 x Front Squats @ 70% of 1RM
  • Rest 2 minutes

Then 3 rounds of

  • 8 x Dumbbell TRX RFE Split Squats Left Leg @ 12kg per hand
  • 8 x Dumbbell TRX RFE Split Squats Right Leg
  • 8 x Box Jumps
  • Rest 1 minute

Then for time

  • 27 Calorie Row
  • 21 x Toes to Bar
  • 9 x Handstand Pushups
  • 21 Cal Row
  • 15 x Toes to Bar
  • 6 x Handstand Pushups
  • 15 Cal Row
  • 9 x Toes to Bar
  • 3 x Handstand Pushups

Results: 1RM Front Squat is 220lbs so used 155lbs for the first part.Metcon 8:51.

Power Cleans and HSPU then KB Swings, T2B and Burpees

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Take 15 minutes and work up to a heavy

  • 1 x Power Clean

5 rounds

  • 5 x Hang Power Clean @ 65% weight from above
  • Rest 30 seconds
  • 3 x Deficit Handstand Pushups
  • Rest 1 minute

AMRAP in 20 minutes of 3-6-9-12-etc….

  • Double Kettlebell Swings @ 14kg each hand
  • Toes to Bar
  • Burpees over the Dumbbell

Results: Got to 170lbs with the Power Cleans. Used 110lbs for part 2. Metcon 7 rounds plus 10 reps.

Front Squats, T2B and S2OH

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Every 2 minutes for 12 minutes

  • 5 x Front Squats

Then EMOM for 10 minutes alternate between

  • 6-8 x Single Kettlebell Squat with KB in Left Hand @ 24kg
  • 6-8 x Single Kettlebell Squat Right @ 24kg

Then, inspired by the Dutch Throwdown 2022 Buddy Edition, 21-15-9 of

  • Front Squats @ 75lbs/35kg
  • Toes to Bar
  • Shoulder to Overhead @ 75lbs/35kg

Results: Front Squat 190lbs. Kettlebells did 6 reps for first 3 rounds, 8 for last two. Metcon 7:05. Expected to take closer to 10-12 minutes…maybe at the full 35kg?

Gymnastics Strength then T2B and Sandbag Thrusters

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Accumulate 60 seconds

  • Tuck Front Lever

EMOM for 10 minutes

  • 2 x Chest to Bar Pullups (or as high as possible)

5 rounds of

  • 5-8 x Bar Inverted Rows

Same as TRX or Ring Rows just with a bar. Set the bar at the same hight used for Bench Press. Work on full ROM… chest touching bar.

For time

  • 75 x Sandbag Thrusters @ 20kg
  • 50 x Toes to Bar
  • 75 x Sandbag Thrusters @ 20kg

Results: Broke the Tuck into 15 second blocks. For the bar rows kept feet on floor, knees slightly bent. Metcon 11:59.