Tag Archives: Toes to Bar

Clean Complex then Toes to Bar, Box Jumps, Kettlebell Swings and a Rowing Tabata

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Every 3 minutes for 18 minutes do the following complex, increase weight per round:

  • 3 x Power Cleans
  • 3 x Front Squats
  • 3 x Squat Cleans

Then EMOM for 15 minutes do

  • 8 x Toes to Bar
  • 10 x Burpee Box Jumps
  • 15 x Kettlebell Swings

Cash out with  one 20/10 rowing tabata (8 rounds for a total of 4 minutes).

Results: All in all I thought this was a good workout.  For the complex, got up to 125lbs (65, 75, 80, 95, 115, 125).

Toes to Bar and Push Press then Jackie

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Every minute on the minute for 10 minutes do the following. Practice doing an efficient unbroken set.

  • 5-6 x Kipping Toes to Bar (work on form, smooth, rythmic kips)

Then not for time take 15-20 minutes to work up to a heavy:

  • 5 x Push Press

Then for time do “Jackie”

  • Row 1000m
  • 50 x Thrusters @ 45lbs
  • 30 x Pullups

Results:  For the Push Press ended up at 125lbs/56kg.  Jackie in 10:24.  Rowed 1k in 4:18 which is over 30sec better than two weeks ago.

Deadlifts then Double Unders and Toes to Bar

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Every 3 minutes for 15 minutes (5 rounds) do

  • 5 x Deadlifts increase weight each round

Then for time do:

  • 100 x Double Unders
  • 20 x Toes to Bar
  • 80 x Double Unders
  • 16 x Toes to Bar
  • 60 x Double Unders
  • 12 x Toes to Bar
  • 40 x Double Unders
  • 8 x Toes to bar
  • 20 x Double Unders
  • 4 x Toes to Bar
  • 10 x Double Unders
  • 2 x Toes to Bar

Results: For the Deadlifts did 165, 205, 225, 265, 275. The last set was more like 1.1.1.1.1 with 15-20 second pauses between lifts.  For the metcon part completely messed it up and did 20, 18, 16, 14 toes to bar before figured out that I would not get to the end :-P.  Finished my version in 13:00.

Strict Press and Weighted Pullups then Row, Push Press and Pullups

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Warm up with a 500m row.

Every 2 minutes for 10 minutes

  • Minutes 0, 4, 8, 12, 16 – 5 x Strict Press (increase weight per round)
  • Minutes 2, 6, 10, 14, 18 – 5 x Dumbell Row per Hand

Do AMRAP in 4 minutes of:

  • 500m Row
  • Max Reps Toes to Bar

Rest 4 minutes then AMRAP in 4 minutes of:

  • 500m Row
  • Max Reps Push Press @ 95lbs

Rest 4 minutes then AMRAP in 4 minutes of:

  • 500m Row
  • Max Reps Pullups

Results:  Ended up doing this workout over two days because I was interrupted between the strict presses and the metcon.  For the strict presses could only do 3 reps @ 135lbs for the last two rounds.  For the metcon did 19 T2B, 20 Push Presses, 18 Pullups.

Note: I have a new rowing machine, not a Concept2, so the 500m times may not be comparable.  The best 500m I could manage was 2:06.

Handstand Work then Strict Press and T2B

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EMOM for 9 minutes do the following:

  • Minutes 1, 4, 7: 2 x Wall Walks
  • Minutes 2, 5, 8: 20 second Handstand Hold
  • Minutes 3, 6, 9: 2 x Plate Walks (both hands up onto plate and back down to floor is one rep)

Then do 5 rounds of (also taken from CF Invictus):

  • 2.2.2.2.2 x Strict Press increase weight per round (Rest 10 seconds between doubles)
  • Rest 45 seconds
  • 10-15 x Toes to Bar
  • Rest 90 seconds

Results:  Have been neglecting my handstand work for the past month so part 1 was harder than expected.  Part 2 did 45lbs/15 T2B, 65lbs/15, 75lbs/10, 80lbs/10 and 95lbs/10.  At 10 reps per round 95lbs was hard.