Workout Description

Why This Workout Is Very Hard

This workout demands 110 total toes-to-bar reps performed in unbroken sets with severe penalties for failure. The unbroken requirement creates immense grip and core fatigue accumulation, while the penalty structure (15-29 air squats) adds significant volume and time pressure. Most average CrossFitters will struggle with unbroken sets beyond 16-18 reps, making the penalty squats almost inevitable and turning this into a grueling endurance test.

Benchmark Times for 30:01 - 50:00

• Elite: <7:00
• Advanced: 9:00-11:00
• Intermediate: 13:00-15:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high demand on grip and core stamina with 110 total toes to bar reps requiring unbroken sets.
• Flexibility (8/10): High mobility demands for shoulder flexion, thoracic extension, and hip flexion to achieve proper toes to bar position.
• Speed (7/10): Fast cycling between reps within unbroken sets is crucial, with penalty structure heavily punishing broken sets.
• Power (6/10): Significant explosive hip flexion and lat engagement required for each rep, especially maintaining power as fatigue sets in.
• Endurance (4/10): Moderate cardiovascular demand from continuous toes to bar work, though relatively short duration limits pure aerobic stress.
• Strength (3/10): Requires moderate pulling strength and core strength but primarily tests strength endurance rather than maximal force.

Movements

• Air Squat
• Toes-to-Bar

Benchmark Notes

This is a descending ladder of toes-to-bar (20-18-16-14-12-10-8-6-4-2) totaling 110 reps with an unbroken set requirement and penalty air squats for breaking. I'll analyze this against the Annie benchmark (50-40-30-20-10 double-under + sit-up, 150 total reps per movement) as the closest anchor for high-volume gymnastics ladders. Annie benchmarks: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Movement breakdown: - Fresh toes-to-bar: 1.5-2.5 sec per rep - 110 total reps in descending ladder format - Unbroken requirement adds significant pressure and potential penalty time - Air squat penalties: 15 reps first break, 29 reps second break, alternating Round-by-round analysis: - Sets 20-16 (54 reps): Fresh state, 1.5-2 sec/rep = 80-110 sec - Sets 14-10 (36 reps): Moderate fatigue, 2-2.5 sec/rep = 70-90 sec - Sets 8-2 (20 reps): High fatigue, 2.5-3 sec/rep = 50-60 sec - Base time: 200-260 sec for elite athletes Unbroken requirement impact: - Elite athletes (L9-L10): Likely complete unbroken or 1 break = +0-45 sec - Advanced athletes (L6-L8): 1-2 breaks likely = +45-90 sec - Intermediate athletes (L3-L5): 2-4 breaks = +90-180 sec - Novice athletes (L1-L2): Multiple breaks, scaled movement = +300-600 sec Compared to Annie (300-960 sec range), this workout has: - Fewer total reps (110 vs 300 per movement) - Higher skill requirement (toes-to-bar vs sit-ups) - Penalty structure that can dramatically increase time - More grip/core intensive Adjusting Annie anchors for 110 reps vs 300 reps (37% volume) but accounting for higher difficulty and penalty structure: - L10: 420 sec (vs Annie 330 sec) - penalty risk adds time - L5: 900 sec (vs Annie 540 sec) - penalty accumulation - L1: 1800 sec (vs Annie 900 sec) - multiple penalties, possible scaling Final targets: L10: 420 sec, L5: 900 sec, L1: 1800 sec

Modality Profile

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