Ring it up

15 min AMRAP:

2/1 Strict Pull up (+1/rnd)
12/8 cal Row
8 T2B (+1/rnd)
12/8 cal Bike

WODprep Strategy Top Tips:

Warm-up (10  minutes): Start with 1:00 of Easy Rowing to engage the posterior chain and elevate your heart rate. Follow with 10 Scap Pull-Ups and 5 Strict Pull-Ups to activate your lats and upper body. Next, perform 10 Hanging Knee Raises to prep your core and shoulders for toes-to-bar. Finish with 1:00 Easy Biking and 5 Cat-Cows to loosen the legs and thoracic spine.

Stimulus:. Gymnastic Aerobic work    

Strategy:We are building gymnastics volume paired with low-intensity aerobic work. If you only have a rower or a bike, use the same machine for both times.
The aerobic implements are supposed to be low effort, but not recovery pace, and gymnastics movements are bigger, unbroken sets

• Strict Pull-Ups: Maintain a hollow body, focus on engaging lats, and keep controlled movement.
  
  
• Cal Row: Drive through the legs, maintain consistent pacing, and breathe with each stroke.
  
  
• Toes-to-Bar: Use a smooth kip, keeping legs straight and snapping the toes to the bar.
  
  
• Cal Bike: Maintain a steady pace and push through the legs and arms evenly for efficiency.

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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