Tag Archives: Toes to Bar

Weighted Pullups then Row, Lunges and Toes to Bar

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Every 2 minutes for 12 minutes work up to a heavy single – Weighted Pullup

  • Set 1 – 3 reps
  • Set 2 – 2 reps
  • Set 3 – 2 reps
  • Set 4 – 1 rep
  • Set 5 – 1 rep
  • Set 6 – 1 rep

Then inspired by the CF Invictus WOD from July 24.

  • Row 1000m
  • 30 x Kettlebell Overhead Reverse Lunge @ 14kg per Hand (L+R=2 reps)
  • 20 x Toes to Bar
  • 30 x Kettlebell Overhead Reverse Lunge @ 14kg per Hand
  • Row 1000m

For the reverse lunges, use two Kettlebells.

Results: Since I didn’t know my 1 RM for a weighted Pullup so played it by ear. 30-35-40-42.5-45-47.5lbs/21kg. Probably could have gone heavier. Metcon 15:04.

Snatches then Pushups, Pullups, T2B and Snatches

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3 rounds of

  • 15m Bottoms Up Kettlebell Carry Left
  • 15m Bottoms Up Kettlebell Carry Right

Then every 2 minutes for 12 minutes (6 rounds), increase weight per round

  • 3 x Power Snatch

Then EMOM until failure (The Box Programming WOD from Instagram)

  • Min 1 – 1 x Strict Pullup + 2 x Pushups
  • Min 2 – 2 x Strict Pullups + 4 x Pushups
  • Min 3 – 3 x Strict Pullups + 6 x Pushups
  • etc.

Then EMOM until failure

  • Min 1 – 1 x Strict Toes to Bar + 2 x Snatch @ 60% from Max Above
  • Min 2 – 2 x Strict Toes to Bar + 4 x Snatch
  • Min 3 – 3 x Strict Toes to Bar + 6 x Snatch
  • etc.

Results: Snatches 75-85-95-100-105-110lbs. Metcons 7 rounds plus 6 reps and 5 rounds plus 11 reps (65lbs Snatch).

Death by EMOM

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Trying this interesting EMOM WOD from CF Invictus

Part 1 – For max reps

  • 60 second Row
  • Rest 60 seconds
  • 60 second Alternating Dumbbell Snatch @ 20kg
  • Rest 60 seconds
  • 60 second Toes to Bar
  • Rest 60 seconds
  • 60 second Double Unders
  • Rest 60 seconds
  • 60 second Front Squats @ 110lbs
  • Rest 60 seconds
  • 60 second Pushups

Rest 4 minutes then

Part 2 – EMOM for 24 minutes (4 rounds) do 55-65% of the reps from part 1 per round for each corresponding exercise

  • Minute 1 – Row
  • Minute 2 – Alt. DB Snatch
  • Minute 3 – Toes to Bar
  • Minute 4 – Double Unders
  • Minute 5 – Front Squats
  • Minute 6 – Pushups

Results: Could only finish two rounds in part2 before I had to stop. Felt like I was going to be sick. 🙁

Part 1 – Row 6, Snatch 20, T2B 23, DU 82, FS 18, Pushups 41

Part 2 – Row 4, Snatch 12, T2B 12, DU 45, FS 10, Pushups 22.

Split Squats and Bent Rows then T2B and Front Squats

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5 rounds, increase weight per round

  • 3 x Front Rack Rear Foot Elevated Split Squat Left
  • Rest 10-15 seconds
  • 3 x Front Rack RFE Split Squat Right
  • Rest 10-15 seconds
  • 5 x Barbell Bent Rows
  • Rest 60-90 minutes

Work up to a heavy triple Split Squat.

Then for time

  • 9 x Toes to Bar
  • 9 x Front Squat @ 61kg
  • 6 x Toes to Bar
  • 6 x Front Squat
  • 3 x Toes to Bar
  • 3 x Front Squat
  • 6 x Toes to Bar
  • 6 x Front Squat
  • 9 x Toes to Bar
  • 9 x Front Squat

Results: Split Squats/Row 95-105-115-125-135lbs. Metcon 5:48, started with weight on ground and power cleaned it up.