Toes to bar (T2B)
EMOM x 12
1. Hip Hurdles
2. Arch to pike
3. Toes to bar progressions – 30 sec active/hollow hold hang, kipping ‘beats’ (small kip), lat pull ups/kipping lever, kipping knee raises, etc.
12 min AMRAP
12 KB Swings (53/35)
12 Sit ups
12 Knees to elbow
**Back to some skill work and we’re getting our hands on the rig today. How’s that grip after yesterday’s deadlifts?
For the toes to bar work, try to focus on active lats and and a solid kip. You’ll be getting your knees up in the workout, so spend a little more time – at least a couple rounds – making sure your kip is efficient and we’re not just swinging our legs. Lots of drills linked above, so check out those videos.
Workout is a little grippy, too, with swings and knees to elbow (K2E). This already seems to be an immediate scale for T2B, but the key thing here is to really use your core to roll up and get your knees.. well, to your elbows – not your triceps! This is something you can practice on the ground if you don’t have access to something you can hang from. Still a decent amount of hip flexion (and extension) today, so make sure you get in some stretching for those hip flexors.