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15 Top Toes to Bar WODs to Attack your Abs and Kill Belly Fat

Time to forge a core of steel.

Toes to Bar WODs 10 – (PARTNER) ANNA

For Time (with a Partner)

  • 1 mile Run
  • 90 Box Jump Overs (24/20 in)
  • 80 Kettlebell Swings (24/16 kg)
  • 70 Burpees
  • 60 Wall Ball Shots (9/6 kg)
  • 50 Plate Overhead Lunges (15/10 kg)
  • 40 Toes-to-Bars
  • 30 Kettlebell Snatches (24/16 kg)
  • 20 Pull-Ups
  • 1 mile Run

Repeat back up the ladder to the top.

Wear a Weight Vest (10 kg).

With a running clock, as fast as possible perform the prescribed work in the order written. Partners perform the 1-mile Runs together.

Otherwise, one partner works while the other rests (you-go-I-go style). Break up the work between partners as needed. After the second 1-mile Run, return to the 20 Pull-Ups and work back up the list from the bottom of the ladder to the top – finishing with a final 1-mile Run.

Score is the time on the clock when the 3rd mile Run is completed.

Toes to Bar WODs 11 – (PARTNER) ROZA

AMRAP (with a Partner) in 24 minutes

  • Buy-In: 2,004 metre Partner Run

Then, in the remaining time, AMRAP of:

  • 12 Synchro Push-Ups
  • 9 Synchro Walking Lunges
  • 12 Synchro Toes-to-Bars
  • 9 Synchro Sit-Ups

Wear a Weight Vest (20/14 lb).

On a 24-minute clock, perform the 2,004 metre Partner Run. Then, in the remaining time, as many repetitions as possible (AMRAP) of 12 Push-Ups, 9 Walking Lunges, 12 Toes-to-Bars, and 9 Sit-Ups. Both partners wear a Weight Vest throughout.

Score is the total number of repetitions completed in the AMRAP portion of the workout before the 24-minute clock stops.

Toes to Bar WODs 12 – Marston

AMRAP in 20 minutes

  • 1 Deadlift (405/285 lb)
  • 10 Toes-to-Bar
  • 15 Bar Facing Burpees

On a 20-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written: 1 Deadlift, followed by 10 Toes-to-Bar, followed by 15 Bar Facing Burpees.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Movement Standards

Bar Facing Burpees: The Burpee must be performed perpendicular to and facing the barbell. Your head must be behind the barbell.

Your chest and thighs must touch the ground at the bottom. From this position, you can jump or step to your feet.

Jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted.

Tips and Strategy

Spend 30+ minutes warming up for this very heavy Hero WOD. During your warm-up, build up to a 1 rep heavy deadlift. Use 90% of your 1 rep for the workout.

If needed, break the Toes-to-Bar into a couple of sets (5+5 or 6+4) to avoid grip failure–you’ll need a strong grip to lift that heavy single Deadlift.

Intended Stimulus

The Deadlifts in “Marston” should feel very heavy.

The Toes-to-Bar should exhaust your lats, abs, and grip. And the 15 Bar Facing Burpees, if done at the right speed, should be the most difficult part of this WOD. This is a triplet (a WOD with 3 movements) that feels more like a couplet (a WOD with 2 movements)–and the fewer movements there are, the fewer places there are to hide.

At the end of “Marston” you’ll feel mentally fatigued (you’ll have faced a near-maximal deadlift several times during those 20 minutes), and physically exhausted (you’ll be in the ballpark of 100+ Bar Facing Burpees by the end of the WOD).

Scaling Options

“Marston” is a very challenging Hero WOD that contains just a single Deadlift per round—the weight of which is well beyond many athletes’ one-rep max Deadlift weight. Significantly reduce the load so the weight feels heavy (around 90% of your 1 rep max) but not maximal.

Reduce the volume and/or required skill level for Toes-to-Bar so you can move through each round in one or two sets.

Intermediate (A) (Team)

20 Rounds for Time

  • 1 Deadlift (315/220 lb)
  • 10 Toes-to-Bar
  • 15 Bar Facing Burpees
  • 30-minute Time Cap

One partner completes a round while the other partner rests. Then switch.

Intermediate (B)

20 Minute AMRAP

  • 1 Deadlift (225/155 lb)
  • 5 Toes-to-Bar
  • 15 Bar Facing Burpees

Beginner

20 Minute AMRAP

  • 1 Deadlift (135/95 lb)
  • 10 Hanging Knee Raises
  • 15 Burpees

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