Workout of the Day

Flashing Lights

Written By Nelson  |  Toes To Bar 

20 Min AMRAP

500m Row
15 Toes-to-Bar
20 Push Press, 95/65lbs
30 Wall balls, 20/14lbs


WODprep Strategy Top Tips:

Warm-up (10 minutes): Spend some time on the rower warming up your home positions. From there, hit some squat mobility with some goblet or cossack squats. Finish up with hitting the pull-up bar with some kipping and toe to bar work. 

Stimulus: Density work 

Strategy: Pace the row or run so you can move consistently through the gymnastics. Break the toes-to-bar early if needed to save your core for later rounds, and aim for bigger sets on the push press with it being lighter. The wallballs should be broken up well to keep you moving.

  • Wall Ball- Focus on keeping your chest up and hands underneath the ball, which will allow you to stay nice and stacked. Keep feet planted and engaged as you squat, and stay tight through the midline as you drive overhead. Remember to breath.

  • Toes to Bar– Aim for unbroken sets here or two sets. Use a long leg pattern until you get tired, then utilize the tuck and scoop.

  • Row– Long pulls with an upright torso. Getting started will be important here. Start with a full pull, followed by a half pull, a 3⁄4 pull, and then work into your rhythm.

 

Need help with T2B?

I’m going to teach you a step-by-step process that will finally get you to unbroken, kipping toes to bars.

Want to learn more?

FREE Toes to Bar Training Course.
Check out our Toes to Bar Progression article.

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