Tag Archives: Toes to Bar

Cleans then KB Swings, Dips, DUs and T2B

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Part A:  Not for time perform 5 rounds of 3-postition Power Cleans, increase weights for rounds 1, 2 and 3 then use round 3 weight for 4 and 5:

  • 2 x Hips/Mid-Thigh
  • 2 x Below the Knee
  • 2 x Floor

Part B: Then for max reps  of Kettlebell Swings do 5 rounds of:

  • 60 Seconds of KB Swings
  • 60 Seconds of 5 x Dips and rest the remainder of the time

Part C: Then for max Double Unders do 5 rounds of:

  • 60 Seconds of Double Unders
  • 60 Seconds of 5 x Strict Toes to Bar, rest remainder of the time

Result:  Cleans – Rnd1 @ 30kg, Rnd2 @ 40kg, Rnd3-5 @ 50kg.  Part B: 153 KB swings.  Part C: 320 DUs.

Strict Press then Box Jumps, T2B and Wall Balls

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Every 2 minutes for 20 minutes do Strict Press:

  • 5 x 30kg
  • 5 x 40kg
  • 3 x 50kg
  • 3 x 55kg
  • 2 x 57.5kg
  • 2 x 57.5kg
  • 1 x 60kg
  • 1 x 60kg
  • 1 x 60kg
  • 1 x 60kg

Then do 5 rounds for time of:

  • 20 x Wall Balls
  • 15 x Box Jumps
  • 10 x Toes to Bar
  • 5 x Push Press @ 30kg

Results:  For the Metcon: 13:34

Kipping Practice with Front Squats then Cleans, Push Press and DUs

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Every 2 minutes do 8 rounds of Front Squats with weights and reps shown below.  Also in each set alternate between 5-8 x Kipping Pullups or 5-8 x Kipping Toes to Bar.  So do a set of Front Squats, followed by either Kipping PU or Kipping T2B.  In the next round switch PU or T2B.  Try and focus on efficiency in the kip.

  • 5 @ 40kg
  • 5 @ 50kg
  • 5 @ 60kg
  • 3 @ 70kg
  • 3 @ 70kg
  • 5 @ 60kg
  • 5 @ 50kg
  • 5 @ 40kg

Then do AMRAP in 10 minutes of:

  • 5 x Clean @ 45kg
  • 5 x Push Press @ 45kg
  • 25 x Double Unders

Results: For the AMRAP did exactly 7 rounds.

Bench Press then Double Unders, Cleans, Front Squats and T2B

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Not for time do:

  • 5 x Bench Press@ 73kg

Then for time do:

  • 50 x Double Unders
  • 25 x Hanging Cleans @ 43kg
  • 20 x Toes to Bar
  • 15 x Front Squat @ 43kg
  • 20 x Toes to Bar
  • 25 x Hanging Cleans
  • 50 x Double Unders

Results:  For the AMAP: 13:40.  Ave HR 158 / Max HR 174.

Toes to Bar and Deadlifts then 4 Tabatas

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Not for time do 3 rounds of:

  • 10 x Toes to Bar
  • 6 x Single Leg Deadlift per Leg @ 43kg

Do 4 tabatas of 4 minutes each (8 x 20 seconds on / 10 seconds rest) for each of the following:

  • Power clean @ 30kg
  • Burpees
  • Push Press @ 30kg
  • Handstand Hold

Results:  Didn’t count.  Only tried to keep the number of reps consistent throughout.