Toes-to-bar

21, 18, 15, 12, 9, 6, 3

• KB Squats
• Toes-To-Bar

100m Farmers Carry Between Rounds. (Pull-Up Bars to Corner of Pad and Back)

25 min AMRAP

• 5 x DB Devil Presses
• 50m Run
• 8 x Toes-to-Bar
• 50m Run
• 5 x Man Makers
• 50m
• 8 x Pull-ups
• 50m Run

25 min AMRAP

• 2 x Barbell Complex. (pick your weight)
  • 2 Hang Cleans
  • 2 Thrusters
  • 1 Shoulder-to-Overhead
• 10 GHD/Toes-To-Bar/Equivalent
• 10 Cal Assault Bike. (legs only)

This is a long AMRAP, so set a suitable pace and stick to it. The focus is on the quality of reps rather than speed.

5 rounds for time

• 400m Row / Ski Erg
• 15 Push-ups
• 10 GHD Sit-ups / Toes-To-Bar
• 5 Strict Pull-ups

Knee Strengthing

• Knees Ability Zero programming

4 Rds For Time

• 200m Run
• 10 Toes-to-bar
• 200m Run
• 10 push-ups. (20 hand release)
• 200m Run
• 10 sit-ups. (Pull-ups)
• 200m Run
• 10 Tractor Tire Flips. (5 dips)

I substituted a 600m C2 Bike for the run, bar dips for sit-ups, and Pull-ups for tire flips.

4 rounds for time (40min cap)

• 800m Run
• 5 Toes-to-bar
• 1000m C2 Bike

8 rounds: Every 3:00min

• 5 GHD Sit-ups / Toes-to-bars. (rotate each round)
• 8 Slam Balls (50/30)
• Max Cal Row

30 Seconds Rest between Rounds

5 rounds

• 5 x Bench Press (pick the weight)
• 8 x Toes-to-bar

12 min AMRAP

• Ski Erg (2, 4, 8, 16, 32, 16, 8, 4, 2,…)
• Lunges (4, 8, 16, 64, 32, 8, 16, 8, 4, …)

10 min AMRAP – U go, I go

• 3 Toes-to-bar
• 2 push-ups
• 1 pull-up

Partner must hold 80lb ball while their partner is working.

Immediately into 15 min AMRAP

• 4 tire flips
• Shuttle run between tire and pull-ups bars (approx 100m)
• 8 ball over shoulder

For Time

• 1-mile run
• 50 toes to Bar
• 100 push-ups
• 1-mile run

You segment the toe-to-bar and push-ups as you wish.