Every 1 minute, complete:
1 wall walk
3 deadlifts
5 toes-to-bars
Every minute, add 2 toes-to-bars. Complete as many rounds as possible until failure.
♀ 125 lb
♂ 185 lb
Scaling:
Today’s workout is a bit of a “beep test.” While the first round is seemingly simple, each passing minute gets more challenging. The loading of the deadlift should be moderate and something you can perform 3 reps of easily. The single wall walk and 3 deadlifts should take no more than 20 seconds to complete, leaving at least 40 seconds to perform toes-to-bars. If the wall walk and deadlifts are taking longer than the intended time, reduce the range of motion of the wall walk and the loading of the deadlift. Scale the toes-to-bars to something that is not going to hold you back. In other words, if you can only do 2-3 toes-to-bars in a row before breaking, scale to something that allows you to hang on the bar longer and complete bigger sets.
Intermediate option:
Every 1 minute, complete:
1 wall walk
3 deadlifts
5 knees-to-chests
Every minute, add 2 knees-to-chests. Complete as many rounds as possible until failure.
♀ 95 lb
♂ 135 lb
Beginner option:
Every 1 minute, complete:
1 inchworm
3 deadlifts
5 hanging knee raises
Every minute, add 2 hanging knee raises. Complete as many rounds as possible until failure.
♀ 55 lb
♂ 75 lb
Coaching cues:
On the toes-to-bar, press down against the pull-up bar and lean back. The further your shoulder is behind the bar, the easier it will be to touch your toes to it.
Resources:
The Wall Walk
The Deadlift
The Toes-to-Bar
Drills for the Toes-to-Bar
Find a gym near you:
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