Workout Description

Why This Workout Is Medium

This ascending ladder creates moderate fatigue accumulation with 110 total reps of each movement. Toes-to-bar will challenge grip and core endurance, while push-ups provide some recovery between sets. The rep scheme allows natural rest periods as athletes transition between movements. Most average CrossFitters can complete this in 12-18 minutes with manageable scaling options, making it a solid moderate challenge without being overwhelming.

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 not sprint-level cycling due to grip fatigue.
• Strength (3/10): Primarily bodyweight movements testing relative strength endurance rather than maximal force production capabilities.
• Power (2/10): Minimal explosive demands; movements can be performed at controlled pace focusing on muscular endurance over power output.

Movements

• Push-Up
• Toes-to-Bar

Benchmark Notes

This workout totals 110 toes-to-bar and 110 push-ups in a ladder format (2-4-6-8-10-12-14-16-18-20). I'll analyze this by comparing to the closest anchor benchmark - Annie (50-40-30-20-10 double-unders + sit-ups, totaling 150 reps per movement). Annie benchmarks: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. This workout has 110 reps per movement vs Annie's 150, so roughly 73% of Annie's volume. However, the movements differ significantly. Toes-to-bar are more demanding than sit-ups (grip intensive, requires more coordination), while push-ups are more demanding than double-unders for most athletes. The ladder format creates natural rest periods between sets. Movement analysis: Toes-to-bar: 1.5-2.5 sec per rep fresh, but grip fatigue accumulates significantly. Push-ups: 1-1.5 sec per rep fresh, but shoulder/chest fatigue builds. Round-by-round breakdown: Early rounds (2-6 reps): minimal fatigue, 1.5 sec/TTB, 1 sec/push-up. Mid rounds (8-14 reps): moderate fatigue, 2 sec/TTB, 1.2 sec/push-up, small breaks. Late rounds (16-20 reps): significant fatigue, 2.5 sec/TTB with breaks, 1.5 sec/push-up with breaks. Transitions between movements: 3-5 seconds. Total estimated times: Elite athletes can maintain better pacing and smaller breaks, completing in 6-7 minutes. Average athletes will need more frequent breaks, especially on toes-to-bar, finishing in 8-12 minutes. Novice athletes may struggle significantly with toes-to-bar volume and need extensive breaking, taking 13-18 minutes. Compared to Annie, this workout should be slightly faster due to lower total volume, but the movement difficulty balances this out. Final benchmarks: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00).

Modality Profile

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