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Workout Description

30-20-10 Reps for Time Toes-to-Bars Kettlebell Lunges (2x32/24 kg, yards)

Why This Workout Is Very Hard

High volume toes-to-bars combined with heavy kettlebell lunges challenge grip, core, and leg endurance.

Benchmark Times for Toes-to-Bar/Lunge

  • Elite: <18:45
  • Advanced: 18:45-16:16
  • Intermediate: 16:16-13:31
  • Beginner: >13:31

Training Focus

This workout develops the following fitness attributes:

  • Stamina (9/10): High volume of T2B (60 total) will exhaust grip and core stamina. Heavy kettlebell lunges (2x70/53 lb) for 60 total yards will severely test leg, glute, and core stabilizing stamina.
  • Strength (8/10): Kettlebell lunges with two 70/53 lb kettlebells represent a very heavy unilateral load, demanding significant leg and core strength. Toes-to-bars require substantial core and grip strength.
  • Endurance (7/10): A 30-20-10 rep scheme for time of toes-to-bars and heavy kettlebell lunges (2x32/24kg, distance in yards). This couplet creates a significant metabolic challenge, testing core/grip endurance and heavy loaded unilateral leg strength.
  • Power (6/10): While primarily strength/stamina, driving up from the lunge with heavy KBs requires power. Kipping T2B also has a power component.
  • Speed (6/10): Fast cycling of T2B and quick, controlled lunges are important for a good time, but managing the heavy load and grip fatigue is paramount.
  • Flexibility (5/10): Requires good hamstring and hip flexor mobility for T2B, and hip/ankle mobility for deep lunges under heavy load.

Modality Profile

A G/W couplet with a gymnastics movement (Toes-to-Bar) and a weightlifting movement (Kettlebell Lunges).

Similar Workouts to Toes-to-Bar/Lunge

If you enjoy Toes-to-Bar/Lunge, you might also like these similar CrossFit WODs:

  • AQOQ 23.1 (92% similar) - For Time: 3 Rounds: 2x25 foot Dumbbell Walking Lunges (hang, 2x50/35 lb) 20 Toes-to-Bars Then, 2 R...
  • AGQ 23.1 (92% similar) - For Time: 3 Rounds of: 2x25 foot Dumbbell Walking Lunges (2x50/35 lb, hang position) 20 Toes-to-Bars...
  • Open 21.3 (91% similar) - For time (15 min cap for 21.3+21.4 combined) Part 1 (21.3): 15 front squats 30 toes-to-bars 15 thrus...
  • Open 24.3 (91% similar) - For Time (15 min cap) Part 1 (5 rounds): 10 thrusters (95/65 lb) 10 chest-to-bar pull-ups 1 minute r...
  • AGOQ 19.3 (91% similar) - For Time 5 Rounds of: 4 Muscle-Ups 13 Shoulder-to-Overheads (135/95 lb) Then, 5 Rounds of: 4 Muscle...
  • Franzilla (91% similar) - For Time 21 Thrusters (95/65 lb) 21 Pull-Ups 15 Thrusters (115/75 lb) 15 Chest-to-Bar Pull-Ups 9 Thr...
  • Awful Annie (91% similar) - For Time 50 Double-Unders 50 GHD Sit-Ups 5 Cleans (275/185 lb) 40 Double-Unders 40 GHD Sit-Ups 4 Cl...
  • Complex Fran (91% similar) - For Time 7 Bar Muscle-Ups 7 Chest-to-Bar Pull-Ups 7 Chin-Over-Bar Pull-Ups 21 Thrusters (95/65 lb) 5...

These WODs similar to Toes-to-Bar/Lunge share comparable training demands, time domains, and movement patterns.

Training Profile

AttributeScoreExplanation
Endurance7/10A 30-20-10 rep scheme for time of toes-to-bars and heavy kettlebell lunges (2x32/24kg, distance in yards). This couplet creates a significant metabolic challenge, testing core/grip endurance and heavy loaded unilateral leg strength.
Stamina9/10High volume of T2B (60 total) will exhaust grip and core stamina. Heavy kettlebell lunges (2x70/53 lb) for 60 total yards will severely test leg, glute, and core stabilizing stamina.
Strength8/10Kettlebell lunges with two 70/53 lb kettlebells represent a very heavy unilateral load, demanding significant leg and core strength. Toes-to-bars require substantial core and grip strength.
Flexibility5/10Requires good hamstring and hip flexor mobility for T2B, and hip/ankle mobility for deep lunges under heavy load.
Power6/10While primarily strength/stamina, driving up from the lunge with heavy KBs requires power. Kipping T2B also has a power component.
Speed6/10Fast cycling of T2B and quick, controlled lunges are important for a good time, but managing the heavy load and grip fatigue is paramount.

Toes-to-Bar/Lunge

For TimeCoupletUnilateral

30-20-10 Reps for Time Toes-to-Bars Kettlebell Lunges (2x32/24 kg, yards)

20 ♡ on Wodwell
Difficulty:
Very Hard
Modality:
G
W
Time Distribution:
9:01Elite
14:16Target
18:45Time Cap
Your Scores:

Training Profile

Performance Levels

L1
L2
L3
L4
L5
L6
L7
L8
L9
L10

Similar WODs

See more
AQOQ 23.1
For TimeChipperUnilateral

For Time: 3 Rounds: 2x25 foot Dumbbell Walking Lunges (hang, 2x50/35 lb) 20 Toes-to-Bars Then, 2 Rounds: 2x25 foot Dumbbell Walking Lunges (front rack, 2x50/35 lb) 15 Chest-to-Bar Pull-Ups Then, 1 Round: 2x25 foot Dumbbell Walking Lunges (overhead, 2x50/35 lb) 10 Bar Muscle-Ups Time Cap: 15 minutes

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AGQ 23.1
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For time (15 min cap for 21.3+21.4 combined) Part 1 (21.3): 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters

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