Workout Description

Why This Workout Is Medium

While T2B are a challenging skill movement requiring core strength and coordination, the EMOM format provides 50+ seconds of rest between sets. Eight reps every minute is manageable volume for the average CrossFitter - not easy due to the skill demand, but the built-in recovery prevents significant fatigue accumulation. Most athletes can maintain this pace for 10 minutes without major breakdown.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume toes-to-bar over 10 minutes will severely test grip strength endurance and core muscular stamina with accumulating fatigue.
• Flexibility (7/10): Demands significant shoulder mobility, hip flexion, and thoracic extension to achieve full range toes-to-bar movement repeatedly.
• Power (6/10): Each toes-to-bar rep requires explosive hip flexion and coordinated kipping motion to generate momentum for efficient cycling.
• Speed (5/10): EMOM format requires consistent pacing and quick transitions to complete 8 reps within each minute while managing fatigue.
• Endurance (4/10): Ten minutes of continuous work with minimal rest challenges cardiovascular system moderately, though short duration limits pure aerobic demand.
• Strength (3/10): Requires moderate pulling strength and core strength to maintain toes-to-bar position, but primarily bodyweight resistance.

Movements

• Toes-to-Bar

Benchmark Notes

This is an EMOM (Every Minute on the Minute) for 10 minutes with 8 Toes-to-Bar per minute, scored by total reps completed. The maximum possible score is 80 reps (8 reps × 10 minutes). Movement analysis: Toes-to-Bar are a challenging gymnastics movement requiring grip strength, core strength, and coordination. In fresh state, each T2B takes approximately 1.5-2.5 seconds. For 8 reps, this means 12-20 seconds of work per minute, leaving 40-48 seconds of rest - which is adequate for most athletes early on. However, T2B create significant grip and core fatigue that accumulates rapidly. Fatigue progression: Minutes 1-3: Athletes can likely complete all 8 reps unbroken (24 reps total). Minutes 4-6: Grip fatigue sets in, may need to break into 5+3 or 4+4 sets (18-24 more reps, 42-48 total). Minutes 7-8: Significant breakdown, likely 3+3+2 or smaller sets (12-16 more reps, 54-64 total). Minutes 9-10: Elite athletes push through, recreational athletes may only manage 2-4 reps per minute (4-16 more reps). Performance levels: L10 (Elite): Complete all 80 reps - exceptional grip strength and core endurance. L5 (Average): Complete approximately 70 reps - can maintain pace through minute 7-8 but struggles in final rounds. L1 (Beginner): May only complete 40-50 reps - significant breakdown after minute 4-5, potentially missing entire minutes. The workout doesn't have a direct anchor match, but the grip-intensive nature and EMOM format create a clear performance ceiling at 80 reps with predictable breakdown patterns. Final targets: L10: 80 reps, L5: 70 reps, L1: 40 reps.

Modality Profile

Toes-to-Bar is a pure gymnastics movement involving bodyweight coordination and core strength with no external load or cyclical cardio component