Workout Description

Why This Workout Is Medium

This ascending ladder creates moderate fatigue accumulation over 110 total reps each movement. Toes-to-bar will become the limiting factor as grip and core fatigue builds, while push-ups remain manageable throughout. The structure allows brief rest between rounds, and most average CrossFitters can complete both movements scaled if needed. Total time around 8-12 minutes with steady but not overwhelming intensity.

Benchmark Times for T2B and Push Ups

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of toes to bar and push ups will severely test upper body muscular endurance, especially grip and shoulder stamina.
• Endurance (7/10): The ascending ladder format with 110 total reps creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Flexibility (6/10): Toes to bar demands significant shoulder mobility, hip flexion, and thoracic extension for proper execution throughout high volume.
• Speed (5/10): For time format encourages steady pacing and efficient transitions, though high volume limits pure speed cycling.
• Strength (2/10): Primarily bodyweight movements testing strength endurance rather than maximal force production capabilities.
• Power (2/10): Minimal explosive demand; both movements are more grinding strength endurance rather than power-based explosive efforts.

Movements

• Push-Up
• Toes-to-Bar

Benchmark Notes

This workout follows a ladder format (2-4-6-8-10-12-14-16-18-20) totaling 110 reps each of toes-to-bar and push-ups. I'll reference the Annie benchmark (50-40-30-20-10 double-under + sit-up, totaling 150 reps per movement) as the closest anchor, with L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement analysis: - Toes-to-bar: 1.5-2.5 sec per rep fresh, but will degrade significantly with fatigue - Push-ups: 1-1.5 sec per rep fresh, also subject to fatigue - Both movements heavily tax grip and core, creating significant interference Round-by-round breakdown: Rounds 1-3 (2+4+6 = 12 reps each): Fresh state, ~2 sec/rep T2B, ~1.2 sec/rep push-ups = ~38 sec per round Rounds 4-5 (8+10 = 18 reps each): Light fatigue 1.1x, grip starting to fail = ~50 sec per round Rounds 6-7 (12+14 = 26 reps each): Moderate fatigue 1.3x, set breaking begins = ~75 sec per round Rounds 8-9 (16+18 = 34 reps each): Heavy fatigue 1.5x, frequent set breaks = ~110 sec per round Round 10 (20 reps each): Maximum fatigue 1.8x, singles/doubles = ~80 sec Total elite time: ~38×3 + 50×2 + 75×2 + 110×2 + 80 = 114 + 100 + 150 + 220 + 80 = 664 sec Adding transitions (minimal, same area): +20 sec = ~684 sec Compared to Annie (150 reps vs 110 reps here, but Annie has double-unders which are faster than T2B): - This workout is roughly 25% shorter in volume but significantly harder due to T2B grip demands - Annie L10: 300-360 sec, scaling down 25% for volume but up 20% for difficulty = 360-430 sec range - Settling on 360 sec for L10 as the upper bound Final benchmarks: L10: 360 sec (6:00) - Elite athletes L5: 600 sec (10:00) - Average CrossFitter, matches Annie scaling L1: 1080 sec (18:00) - Beginners with frequent long breaks Recap: L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

Both Toes-to-Bar and Push-Up are bodyweight gymnastics movements, resulting in 100% Gymnastics modality