Tag Archives: Toes to Bar

Back Squats then 2019 Games Online Qualifier Workout #4 (scaled)

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6 rounds of Back Squats, resting 2-3 minutes per round

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 80-85%
  • Set 4 – 5 reps @ 75-80%
  • Set 5 – 3 reps @ 80-85%
  • Set 6 – 1 rep @ 85-90%

AMRAP in 8 minutes of

  • 45 x Thrusters @ 65lbs
  • 45 x Toes to Bar
  • 45 x Cleans @ 65lbs
  • 45 x Pullups

Results:  Back Squats 170-195-220-195-220-230lbs.  Metcon 107 reps (45 -45-17).  Interesting metcon for the games but not very effective for training since the time is too short to get through the whole set (very few online athletes finished all 180 reps).  I’d modify it into two 8 minute AMRAPs with 25 reps per exercise and a 4 minute break between AMRAPs.  Maybe something to try next week.

Row, Deadlifts and Toes to Bar

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3 rounds

  • 10 x Abmat Situps
  • 20 x Shoulder Taps each side in Plank or Bear Position
  • 30 x Mountain Climbers

Then AMRAP in 5 minutes

  • Row 10 Calories
  • 5 x Deadlifts @ 220lbs
  • Max Reps Toes to Bar

Rest 5 minutes then

AMRAP in 5 minutes

  • Row 10 Calories
  • 10 x Deadlifts @ 185lbs
  • Max Reps Toes to Bar

Rest 5 minutes then

AMRAP in 5 minutes

  • Row 10 Calories
  • 15 x Deadlifts @ 155lbs
  • Max Reps Toes to Bar

Results:  Metcon – 27-21-18 reps Toes to Bar.   The 10 calories took 1:30, so pick a Row distance that is close to this if using a ConceptII.

Front Squats then KBS, T2B, Ring Pushups and Front Squats

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Take 15 minutes and work up to a heavy

  • 1 x Front Squat

Then AMRAP in 15 minutes of

  • 21 x Kettlebell Swings
  • 15 x Toes to Bar
  • 9 x Ring Pushups
  • 6 x Front Squats @ 135lbs

For the front squats start with the bar on the floor.

Results: Got up to 205lbs for the front squats..   Metcon 4 rounds plus 18 reps.

Snatches, Overhead Squats and Toes to Bar

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Spend 20 minutes and work on

  • 1 x Power Snatch
  • 1 x Overhead Squat

Work up to a heavy couplet.

Then take 5 minutes and work on Squat Snatches/Snatch Balance.

Then for time 15-12-9 of

  • Power Snatch/Overhead Squats @ 75lbs
  • Toes to Bar

Results:  Power Snatch and OHS went well, got to 95lbs.  Squat Snatches and Snatch Balance were also OK but still need work, used an empty bar.  Was able to do one Squat Snatch at 75lbs.  Metcon 9:36.