Tag Archives: Toes to Bar

Sunday Workout – 3 Wise Men

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5 Rounds of:

  • 5 x Back Squats @90kg
  • Rest 60 seconds (or so)
  • 5 x Strict Toes to Bar
  • Rest 60 seconds (or so)

Then the three Wise men (read the backstory):

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:

  • 5 x Snatch (should be hanging squat snatch) @ 30kg
  • 10 x Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:

  • 10 x Power Cleans @ 40kg
  • 20 x Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:

  • 15 x Box Jump-Overs
  • 30 x Wall Ball Shots

Results:

  • Jeremy: 4 rounds plus 5 snatches
  • Ben: 1 Round plus 10 Cleans and 10 Pullups
  • Beau: 1 round plus 15 Box Jumps and 20 Wall Balls.

Overhead Squat plus Thrusters and T2B

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Overhead Squat

  • 5 @ 10kg
  • 5 @ 20kg
  • 5 @ 25kg
  • 5 @ 30kg
  • 5 @ 35 kg

Then for time perform 21-15-9 of the following:

  • Sandbag Thrusters @ 25kg (could also sub dumbells @ 12kg each hand)
  • Toes to Bar

Result:  35kg Overhead Squat is a new PR and 1/2 body weight!  Could have done more but decided to stop while I was ahead.   For the METCON part finished in 6:30.  First round did the T2B unbroken which might also be a PR.

Vacation workout Wilmington, NC

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Against a 24 minute running clock:

  • Run
  • @3 minutes, 30 pushups
  • Run
  • @6 minutes, 20 pushups
  • Run
  • @9 minutes, 10 pushups
  • Run
  • @12 minutes, 20 burpees
  • Run
  • @15 minutes, 10 pushups
  • Run
  • @18 minutes, 20 pushups
  • Run
  • @21 minutes, 30 pushups
  • Run

Then for form perform:

5-5-5-5-5 Toes to bar in pike position

Weighted Pullups & Dips then T2B and Burpees

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Perform 4 rounds of:

  • 5 x Weighted Pullups with Hammer Grip @ 15kg
  • Rest 60-90 seconds
  • 5 x Weighted Dips @ 25kg
  • Rest 60-90 seconds

Alternating 1 minute work and 1 minute rest perform 8 rounds for max reps Burpees.  So perform both exercises for the first minute, rest for the second minute, repeat for 8 rounds.

  • 8 x Toes to Bar
  • Max reps Burpees

Results:   Pleasantly surprised at how well the dips and pullups went.  Completed full rounds of each.  In part 2 completd 81 Burpees.  Could really feel the abs working on around the 5th toes to bar set, had to make two tries to get the very last T2B rep in.