These Toes to Bar WODs will help you develop a powerful core and midline.
Browse through and find your next workout. Additionally, pick up a few tips from Ben at WODprep.
WOD 1 – Fatal 40
For Time
- 40 Wall Ball Shots (20/14 lb)
- 40 Hang Cleans (95/65 lb)
- 40 Pull-Ups
- 40 Deadlifts (95/65 lb)
- 40 Push-Ups
- 40 Box Jumps (24/20 in)
- 40 Kettlebell Swings (1.5/1 pood)
- 40 Toes-to-Bars
- 40 Air Squats
- 40 Hang Snatches (95/65 lb)
- 40 Double-Unders
- 40 Sit-Ups
- 40 Burpees
400 metre Run at start and after each 40-rep movement.
With a running clock, as fast as possible perform the prescribed work in the order written. Complete a 400-metre Run at the start and after each 40-rep movement. Total run distance is 3.5 miles.
Score is the time on the clock when the last 400-metre Run is completed.
WOD 2 – Luke
For Time
- 400 metre Run
- 15 Clean-and-Jerks (155/105 lb)
- 400 metre Run
- 30 Toes-to-Bars
- 400 metre Run
- 45 Wall Ball Shots (20/14 lb)
- 400 metre Run
- 45 Kettlebell Swings (1.5/1 pood)
- 400 metre Run
- 30 Ring Dips
- 400 metre Run
- 15 Weighted Lunge Steps (155/105 lb)
- 400 metre Run
WOD 3 – DG
AMRAP in 10 minutes
- 8 Toes-to-Bars
- 8 Dumbbell Thrusters (35/25 lb)
- 12 Dumbbell Walking Lunges (35/25 lb)
WOD 4 – Seven Deadly Sins
For Time
- 10 Chest-to-Bar Pull-Ups
- 20 Toes-to-Bars
- 30 Deadlifts (185/135 lb)
- 100 Double-Unders
- 30 Box Jumps (24/20 in)
- 20 Burpees
- 10 Cleans (185/135 lb)
WOD 5 – Toes to Bar/Lunge
30-20-10 Reps for Time
- Toes-to-Bars
- Kettlebell Lunges (2×32/24 kg, yards)
With a running clock, as fast as possible perform the prescribed work. Athlete must complete 30 Toes-to-Bars and 30 yard Kettlebell Lunges, 20 Toes-to-Bars and 20 yard Kettlebell Lunges, and 10 Toes-to-Bars and 10 yard Kettlebell Lunges.
Athletes must Lunge with the Kettlebells in the rack position.
Score is the time on the clock when the last round of the Kettlebell Lunges is completed.
Toes to Bar WODs 6 – Legion 8
8 Rounds for Time
- 8 Thrusters (75/55 lb)
- 8 Chest-to-Bar Pull-Ups
- 8 Clapping Push-Ups
- 8 Power Snatches (75/55 lb)
- 8 Knees-to-Elbows
- 8 Sumo Deadlift High-Pulls (75/55 lb)
- 8 Handstand Push-Ups
- 8 Toes-to-Bar
- Then 800 metre Run
Toes to Bar WODs 7 – Adrian
7 Rounds for Time
- 3 Forward Rolls
- 5 Wall Climbs
- 7 Toes-to-Bar
- 9 Box Jumps (30/24 in)
Toes to Bar WODs 8 – Christina
AMRAP in 20 minutes
- 9 Pull-Ups
- 9 Squat Cleans (95/65 lb)
- 9 Kettlebell Swings (1.5/1 pood)
- 9 Toes-to-Bar
- 9 Push Presses (95/65 lb)
- 9 Burpees
Toes to Bar WODs 9 – Bergeron Open Test
AMRAP in 20 minutes
- 50 Wall Ball Shots (20/14 lb)
- 50 Double-Unders
- 40 Box Jumps
- 40 Toes-to-Bars
- 30 Chest-to-Bar Pull-Ups
- 30 Burpees
- 20 Power Cleans (145/100 lb)
- 20 Jerks (145/100 lb)
- 10 Power Snatches (145/100 lb)
- 10 Muscle-Ups
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
Toes to Bar WODs 13 – 18 Minute AMRAP
AMRAP in 18 minutes
- 15 Box Jump Step Downs (24/20 in)
- 12 Shoulder-to-Overheads (115/75 lb)
- 9 Toes-to-Bars
Toes to Bar WODs 14 – Liam
For Time
- 800 metre Run (with 45 lb Plate)
- 100 Toes-to-Bars
- 50 Front Squats (155/105 lb)
- 10 Rope Climbs (15 ft)
- 800 metre Run (with 45 lb Plate)
Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.
Toes to Bar WODs 15 – Abs Crusher
10 Rounds For Time:
- 5 Toes to Bar
- 10 Burpee Box Jump 24″
- 5 Toes to Bar
- 10 GHD Sit-Ups
Score For this workout will be the time it takes for you to perform the 10 Rounds of the workout.
For Scaling:
10 Rounds For Time:
- 5 Hanging Leg Raises
- 10 Burpees
- 5 Hanging Leg Raises
- 10 Abmat Sit-Ups
*Tip: Do not go all out on the Burpee Box Jumps. Pace Yourself.
Toes to Bar WODs
If you enjoyed these Toes to Bar WODs then try these Sit Ups, Strict Press or Jumping Jacks workouts.
