Tag Archives: Toes to Bar

Pullups, Pushups, Dips, T2B and HSPU

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A bit of Gymnastics strength today…

5 rounds of

  • 4 x Weighted Pullup @ 10kg
  • 8 x Deficit Weighted Pushups @ 10kg (from Yoga blocks)
  • Rest 90 seconds

Then 4 rounds of

  • 4 x Half Dips-Top down to 90°
  • 4 x Half Dips-Bottom up to 90°
  • 4 x Dips
  • 4 second Hold at Top
  • 4 x Strict Wide Grip Pullups

Then EMOM for 10 minutes

  • 3 x Deficit Handstand Pushups
  • 8 x Strict Toes to Bar

Results: Done as shown.

Power Cleans, Row and Toes to Bar

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5 rounds to work up to a heavy

  • 2 x Power Clean

Then the “Gut Reaction” WOD from wodwellcf on Instagram…

5 rounds for time of

  • 9-7-5-3-1 x Hang Power Clean @ 70% of above weight
  • 20 Cal Row
  • 8 x Toes to Bar

Finisher: 1 round of the Popeye WOD, 21 reps of each movement without putting the Dumbbells down of (normally 3 rounds 21-15-9)

  • Curls @ 5-8kg Dumbbells per Hand
  • Strict Press
  • Hammer Curls
  • Lateral Raises
  • Upright Rows
  • Push Press
  • Curls

Results: Only could manage 65kg on the Power Cleans. Used 95lbs/43kg for the HPCs. Metcon 13:54. Used only 5kg for Popeye.

Weighted Pullups and Pushups then Burpees, Toes to Rings and Run

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9 rounds with 1 minute rest between rounds

  • 5-4-3-2-1-2-3-4-5 x Weighted Pullups @ 10kg
  • 10-8-6-4-2-4-6-8-10 x Weighted Pushups @10kg

Then 5 rounds for time (inspired by theboxprogramming)

  • 10 x Burpees
  • 20 x Toes to Bar
  • 100m Run
  • Rest 2 minutes

Results: Metcon 21:16.

KBS, Row, RFE Split Squats, Overhead Presses and T2B

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Buy in

  • 100 x Kettlebell Swings @ 24kg (break as needed)

Immediately followed by EMOM for 20 minutes rotate through the following 5 movements (4 rounds of each)

  • 12 x Seated Overhead Press Left @ 14kg
  • 12 x Seated Overhead Press Right
  • 12 x Rear Foot Elevated Split Squat Left Leg @ 2 x 14kg Kettlebell
  • 12 x Rear Foot Elevated Split Squat Right Leg
  • 12 x Toes to Bar

Immediately followed by

  • 1000m Row

Results: 29:02.