2:00 on the clock
12 Toes to Bar
20 American Kettlebell Swings, 53/35lbs
Max Cal Bike in the remaining time
–rest 2:00–
x4 rounds
WODprep Strategy Top Tips:
Warm-up (10 minutes): Start with light cardio (e.g., 2 minutes on the bike or rower) to elevate your heart rate and prep your body for dynamic movement. Follow with hip openers and thoracic stretches to prepare for toes-to-bar and kettlebell swings. Finish with a short flow: 6 hanging knee raises, 10 Russian kettlebell swings, and 5 calories on the bike to prime your core, grip, and movement transitions.
Stimulus: Grip work and bike power output
Strategy: Approach this workout with pacing in mind to maximize consistent effort across all four rounds. For toes-to-bar, aim for steady sets, breaking early to avoid grip fatigue. Use smooth, powerful hip drive for the kettlebell swings; avoid excessive shoulder strain. On the bike, focus on maintaining a sustainable pace during early rounds but push harder in the final seconds to maximize calories. The two-minute rest should be used to recover your breath and prepare for the next round.
- Toes to Bar- Maintain a tight kip; focus on rhythm and engaging the lats for consistent reps. Scale to hanging knee raises if needed.
- American Kettlebell Swings- Use hips to drive the movement; keep arms relaxed and finish with the bell fully overhead. Scale to Russian swings if needed.
- Bike- Use smooth, controlled pacing for efficiency, saving max effort for the final calories of each round.
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Check out our Toes to Bar Progression article.
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