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

    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.