Toes-to-bar

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.

4 rounds of

• 1 min Pull-ups
• 1 min Goblet Squats (53/35)
• 1 min Sit-ups

5 min Rest

4 rounds of

• 1 min Kettlebell Swings (53/35)
• 1 min Lunges (53/35)
• 1 min toes-to-bar

20 min AMRAP

• 100 cal Assault Bike
• max rounds of
  • 7 toes-to-bar
  • 14 handstand shoulder taps

10-minute AMRAP

• 7 KB Swings. (53/24)
• 7 Push-ups
• 7 Toes-to-bar

5 minute Rest

10-minute AMRAP

• 7 wall balls. (20/14)
• 7 burpees
• 7 KB Deadlifts (53s/24)

12min AMRAP

• 200m Run
• 10 toes-to-bar
• 12 lunges w Ball (30lb/20lb)

3:00 min Rest

10 min Amrap

• 200m Run
• 10 Wall Balls (30lb/20lb)