Workout of the Day

Grip and Rip It

Written By Charleh Knighton  |  Toes To Bar 

For Time:

DB Bench Press (50lbs/35lbs)
Toes to Bar

WODprep Strategy Top Tips:

So, this workout follows a descending rep scheme, starting with 21 reps and decreasing by 3 reps for each subsequent round until you reach 3 reps. It’s a challenging one, but with the right approach, you’ll be able to conquer it.

First things first, pacing is key in a workout like this. Since it’s a timed workout, you want to find a sustainable pace that you can maintain throughout. It’s important to mentally break down the workout into sets and aim for a consistent rhythm. Going all-out right from the beginning might seem tempting, but it can lead to burnout later on, so it’s better to pace yourself.

Now, let’s talk about the specific exercises involved. We have the DB bench press and toes to bar.

When it comes to the DB bench press, it’s crucial to have a strategy that works for your strength and stamina. Consider breaking up the reps into manageable sets right from the start. For example, you could begin with sets of 7 reps, then move to sets of 6, 5, 4, 3, 2, and 1 as the reps decrease. This way, you can maintain your energy and keep pushing through the rounds.

Toes to bar can be quite challenging, especially when fatigue starts to kick in. The key here is to break the reps into smaller sets while focusing on maintaining good technique. Taking quick breaks that allow you to recover and avoid excessive fatigue is essential. You could start with sets of 7 or 5 reps and adjust accordingly as the reps decrease.

Lastly, let’s not forget about efficient transitions. To optimize your overall time, aim to minimize transition time between exercises. As soon as you finish a set of bench press, move directly to the pull-up bar for the toes to bar. Avoid wasting time between movements because those seconds can add up and affect your overall performance.

Remember, it’s all about finding a sustainable pace, strategizing the exercises to suit your strengths, and minimizing transition time. With these tips in mind, you’ll be on your way to conquering this workout. Good luck!


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