DYNAMIC WARM-UP | 10:00
1 set:
30 jumping jacks
5 staggered stance good mornings/leg
10 leg swings/leg (across the body)
10 alternating plank reach throughs

1 set:
100-m jog
10 DB deadlift
10 sit-ups

1 set:
100-m jog
10 DB hang power cleans
10 alternating v-ups

1 set:
100-m jog
10 DB push press
10 v-ups

TOES-TO-BAR PROGRESSION AND PRACTICE | 8:00

Lying toes-to-bar Arms straight, bring knees to chest, lift hips off the ground, and extend legs to hit the bar.

Hanging knee raises Bring the knees up as high as possible and lean back.

Kipping knee raises Focus on driving the heels back and making sure the head and feet move in opposite directions.

Toes-to-bar attempts Encourage athletes to actively swing their heels down and back toward the wall behind them, then lean back and pull their knees up aggressively.

WORKOUT PREP | 4:00
1 set:
5 toes-to-bars
5 DB deadlifts
5 DB hang power cleans
5 DB push presses

RX

For time:
50 toes-to-bar
400-m run
30 DB deadlifts (35/50 lb)
20 DB hang power cleans
10 DB push presses

INTERMEDIATE

For time:
50 toes-to-bar
400-m run
30 DB deadlifts (25/35 lb)
20 DB hang power cleans
10 DB push presses

BEGINNER

For time:
50 knee raises
400-m run
30 DB deadlifts (15/25 lb)
20 DB hang power cleans
10 DB push presses

Accumulate with a partner:
40 DB Turkish get-ups

3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)