Tag Archives: Toes to Bar

Pistols and Toes to Bar then Push Press, TRX Rows, Renegade Rows and Lunges

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Not for time do 5 rounds of:

  • 5 x Pistol Squats per leg
  • Rest 60 seconds
  • 5 x Strict Weighted Toes to Bar @ 3kg (medicine ball between the knees worked best)

Then for time do both ascending (1-2-3-4-5-6-7-8) and descending (8-7-6-5-4-3-2-1) ladders of:

  • A Push Press / D TRX Rows
  • A Renegade Rows / D Reverse Lunges (left and right count for 1 rep)

Results:  Rows and Lunges 5;20.  Push Press and TRX took 4:05.

Deadlifts and T2B then KB Swings and Pullups

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Not for time, complete 5 rounds of:

  • 5 x Single Leg Deadlift per Leg @ 45kg
  • 5 x Strict Toes to Bar

Then do an AMRAP in 8 minutes of:

  • 20 x Kettlebell Swings
  • 8 x Pullups

Finally, not for time do 3 rounds of:

  • 15 x Weighted Anchored Situps
  • 20 Second Superman Hold

Results:  AMRAP – 3 rounds plus 20 KB Swings and 6 Pullups

Front Squats, Dips abd T2B then DUs and V-Ups

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EMOM for 20 minutes of:

  • Odd Minute:  3 x Front Squats @ 50kg + 5 x Dips
  • Even Minute: 5 x Strict Toes to Bar + 5 x Dips

Then AMRAP in 8 minutes of:

  • 40 x Double Unders
  • 10 x V-Ups

Results:  Did the front squats starting on the floor, so had to clean it first.  For AMRAP – 6 rounds plus 40 DU and 4 V-Ups.

T2B then Press, Pullups, Row and Snatch

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Part A:  Take 15 minutes and practice kipping Toes to Bar.

Part B: Every 4 minutes for 4 sets (16 minutes):

  • 5 x Strict Press with successively heavy weights
  • Max Reps Unbroken Kipping Pullups

Part C:  EMOM for 20 minutes (another CFI workout).

  • Even Minute: Row for 30 Seconds for distance
  • Odd Minute:  3 x Power Snatch @ 35Kg

Results:  Part A – Finally got the kipping T2B down.  Was able to do 10 unbroken without pausing between. Still a bit inefficient with the kip, since it is still a big movement, but at least now they are quick.  Part B – 5 x 50kg, 5 x 52.5kg, 3 x 55kg, 3 x 55kg and total 37 (8-10-8-11) pullups.  Part C – Distances rowed – 150,149,137,157,150,150,151,150,140,147 – 1’481m total.

Dumbbell Presses and T2B followed by Pullups, Dips and Squats

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Part A:  Three rounds of the following sets, rest 2 minutes between sets.

  • 10 x Single Dumbbell Press Alternating Sides (5 per side) @ 20kg
  • 10 x Strict Toes to Bar

Part B:  The do 5 Rounds for time of:

  • 5 x Pullups
  • 10 x Dips
  • 15 x Goblet Squats @ 24kg

Result:  Part B took 14:26