Toes to Bar Workouts for Better Abs and A Strong Core

Add these Toes to Bar Workouts into your training if you want to build great abs, a solid core and vice like grip strength.

How to Do Toes to Bar

How to Get Your First Toes to Bar

Toes to Bar Tricks

Toes to Bar Progressions

Toes to Bar Workouts

Scroll through and find your next workout.

Workout 1

For Time

• 40 Wall Ball Shots (20/14 lb)
• 40 Hang Cleans (95/65 lb)
• 40 Pull-Ups
• 40 Deadlifts (95/65 lb)
• 40 Push-Ups
• 40 Box Jumps (24/20 in)
• 40 Kettlebell Swings (1.5/1 pood)
• 40 Toes-to-Bars
• 40 Air Squats
• 40 Hang Snatches (95/65 lb)
• 40 Double-Unders
• 40 Sit-Ups
• 40 Burpees
• 400 metre Run at start and after each 40-rep movement

With a running clock, as fast as possible perform the prescribed work in the order written. Complete a 400-metre Run at the start and after each 40-rep movement. Total run distance is 3.5 miles.

Score is the time on the clock when the last 400-metre Run is completed.

Workout 2 – Joker

For Time

1-2-3-4-5-6-7-8-9-10 reps of:

• Toes-to-Bars

10-9-8-7-6-5-4-3-2-1 reps of:

• Deadlifts (225/155 lb)

Scaling

For athletes 55+, use 185/135 lb barbells.

Workout 3

For Time

• 400 metre Run
• 15 Clean-and-Jerks (155/105 lb)
• 400 metre Run
• 30 Toes-to-Bars
• 400 metre Run
• 45 Wall Ball Shots (20/14 lb)
• 400 metre Run
• 45 Kettlebell Swings (1.5/1 pood)
• 400 metre Run
• 30 Ring Dips
• 400 metre Run
• 15 Weighted Lunge Steps (155/105 lb)
• 400 metre Run

Workout 4

5 Rounds for Time

• 5 Man Makers (2×45/25 lb)
• 10 Dumbbell Lunges (2×45/25 lb)
• 15 Toes-to-Bars
• 20 calorie Assault Air Bike

One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

Workout 5

AMRAP in 10 minutes

• 8 Toes-to-Bars
• 8 Dumbbell Thrusters (35/25 lb)
• 12 Dumbbell Walking Lunges (35/25 lb)

Workout 6

10 Rounds for Time

• 20 Double-Unders
• 10 Toes-to-Bars
• 5 Power Snatches (95/65 lb)

On a running clock, complete 10 rounds of the work in the order written.

Score is the time on the clock when the last Power Snatch is completed.

Intended Stimulus

The forced rest when you transition from one movement to another should make this feel like an interval workout.

So, push for each set to be unbroken for the entire workout and use the transitions for rest. If you have to break up the movements or if you start resting more than 5-10 seconds between movements, then consider scaling so that you can go unbroken and transition quickly.

Scaling Options

10 Rounds for Time

• 10 Double-Unders
• 5 Toes-to-Bar
• 5 Power Snatches (45/35 lb) (empty Barbell)

Double-Unders: Substitute with 30 Single-Unders (1.5x) or 200-metre row

Toes-to-bar: Substitute with Knee Raises, V-Ups, or PVC Pipe Sit-Ups

Power Snatches: Substitute with Ground-to-Overheads or Kettlebell Swings

Workout 7

For Time

Buy-In:

• 100 ft Dumbbell Farmer’s Carry (55/35 lb)
• 10 Alternating Dumbbell Squat Snatches (55/35 lb)
• 10 Deficit Dumbbell Push-Ups
• 10 calorie Row
• 10 second L-Sit Hold (On Dumbbells)
• 10 Toes-to-Bars

Then,

• 160 Double-Unders

Then, 4 Rounds of:

• 38 Wall Ball Shots (20/14 lbs)
• 2 Rope Climbs
• 5 Deadlifts (275/185 lbs)

Cash-Out:

2000 metre Run

Workout 8

For Time

• 10 Chest-to-Bar Pull-Ups
• 20 Toes-to-Bars
• 30 Deadlifts (185/135 lb)
• 100 Double-Unders
• 30 Box Jumps (24/20 in)
• 20 Burpees
• 10 Cleans (185/135 lb)

Workout 9

30-20-10 Reps for Time

• Toes-to-Bars
• Kettlebell Lunges (2×32/24 kg, yards)

With a running clock, as fast as possible perform the prescribed work. Athlete must complete 30 Toes-to-Bars and 30 yard Kettlebell Lunges, 20 Toes-to-Bars and 20 yard Kettlebell Lunges, and 10 Toes-to-Bars and 10 yard Kettlebell Lunges. Athletes must Lunge with the Kettlebells in the rack position.

Score is the time on the clock when the last round of the Kettlebell Lunges is completed.

Workout 10

8 Rounds for Time

• 8 Thrusters (75/55 lb)
• 8 Chest-to-Bar Pull-Ups
• 8 Clapping Push-Ups
• 8 Power Snatches (75/55 lb)
• 8 Knees-to-Elbows
• 8 Sumo Deadlift High-Pulls (75/55 lb)
• 8 Handstand Push-Ups
• 8 Toes-to-Bar

Then,

• 800 metre Run

Workout 11

7 Rounds for Time

• 3 Forward Rolls
• 5 Wall Climbs
• 7 Toes-to-Bar
• 9 Box Jumps (30/24 in)

Workout 12

AMRAP in 20 minutes

• 9 Pull-Ups
• 9 Squat Cleans (95/65 lb)
• 9 Kettlebell Swings (1.5/1 pood)
• 9 Toes-to-Bar
• 9 Push Presses (95/65 lb)
• 9 Burpees

Workout 13 – Open 17.2

AMRAP in 12 minutes

2 Rounds of:

• 50 ft Dumbbell Walking Lunges (50/35 lb)
• 16 Toe-to-Bars
• 8 Dumbbell Power Cleans (50/35 lb)

Then, 2 Rounds of:

• 50 ft Dumbbell Walking Lunges (50/35 lb)
• 16 Bar Muscle-Ups
• 8 Dumbbell Power Cleans (50/35 lb)

For the dumbbell walking lunges, dumbbells must be in front rack position. After 25 ft, athlete will walk back to the starting line.

Workout 14

For Time

• 20 calorie Bike/Row/Erg
• 56 Deadlifts (225/155 lb)
• 20 calorie Bike/Row/Erg
• 56 Wall Ball Shots (20/14 lb)
• 20 calorie Bike/Row/Erg
• 56 Pull-Ups
• 20 calorie Bike/Row/Erg
• 56 Toes-to-Bars

Perform 5 Burpees at the top of each minute

With a running clock, perform the workout as written. At 1:00 stop and perform 5 Burpees before continuing the workout when you left off. Stop again at 2:00 and at the top of each subsequent minute until the workout is completed.

Score is the time on the clock when the last Toes-to-Bar is completed.

Workout 15

Four Tabatas in 16 minutes

• Wall Ball Shots (20/14 lb)
• Toes to Bars
• Row (Calories)
• Power Cleans (135/95 lb)

Each Tabata is 8 rounds of :20 seconds of work, :10 seconds of rest. Complete 8 full rounds of each movement prior to starting the next (10 seconds rest between movements). Score is total reps but also count reps for each movement.

Workout 16

AMRAP in 20 minutes

• 50 Wall Ball Shots (20/14 lb)
• 50 Double-Unders
• 40 Box Jumps
• 40 Toes-to-Bars
• 30 Chest-to-Bar Pull-Ups
• 30 Burpees
• 20 Power Cleans (145/100 lb)
• 20 Jerks (145/100 lb)
• 10 Power Snatches (145/100 lb)
• 10 Muscle-Ups

Workout 17

6 Rounds for Time

• 270 metre Run
• 20 Toes-to-Bars
• 5 Chest-to-Bar Pull-Ups
• 10 Plyo Push-Ups
• 15 Jumping Squats

With a running clock, as fast as possible perform the prescribed work in the order written for 6 rounds.

Score is the time on the clock when the last round of Jumping Squats is completed.

Movement Standards

Plyo Push-Up: This is a variation of the standard Push-Up wherein a clap is added on the way up to the press.

Jumping Squat: This is a variation of the standard Air Squat wherein a jump is added during the full extension.

Workout 18

For Time (with a Partner)

• 1 mile Run
• 90 Box Jump Overs (24/20 in)
• 80 Kettlebell Swings (24/16 kg)
• 70 Burpees
• 60 Wall Ball Shots (9/6 kg)
• 50 Plate Overhead Lunges (15/10 kg)
• 40 Toes-to-Bars
• 30 Kettlebell Snatches (24/16 kg)
• 20 Pull-Ups
• 1 mile Run

Repeat back up the ladder to the top.

Wear a Weight Vest (10 kg).

With a running clock, as fast as possible perform the prescribed work in the order written. Partners perform the 1-mile Runs together.

Otherwise, one partner works while the other rests (you-go-I-go style). Break up the work between partners as needed. After the second 1-mile Run, return to the 20 Pull-Ups and work back up the list from the bottom of the ladder to the top – finishing with a final 1-mile Run.

Score is the time on the clock when the 3rd mile Run is completed.

Workout 19

AMRAP (with a Partner) in 24 minutes

Buy-In:

• 2,000 metre Partner Run

Then, in the remaining time, AMRAP of:

• 12 Synchro Push-Ups
• 9 Synchro Walking Lunges
• 12 Synchro Toes-to-Bars
• 9 Synchro Sit-Ups

Wear a Weight Vest (20/14 lb).

On a 24-minute clock, perform the 2,004 metre Partner Run. Then, in the remaining time, as many repetitions as possible (AMRAP) of 12 Push-Ups, 9 Walking Lunges, 12 Toes-to-Bars, and 9 Sit-Ups. Both partners wear a Weight Vest throughout.

Score is the total number of repetitions completed in the AMRAP portion of the workout before the 24-minute clock stops.

Toes to Bar Workouts 20 – Marston

AMRAP in 20 minutes

• 1 Deadlift (405/285 lb)
• 10 Toes-to-Bar
• 15 Bar Facing Burpees

On a 20-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written: 1 Deadlift, followed by 10 Toes-to-Bar, followed by 15 Bar Facing Burpees.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Movement Standards

Bar Facing Burpees: The Burpee must be performed perpendicular to and facing the barbell. Your head must be behind the barbell. Your chest and thighs must touch the ground at the bottom. From this position, you can jump or step to your feet. Jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted.

Tips and Strategy

Spend 30+ minutes warming up for this very heavy Hero WOD. During your warm-up, build up to a 1 rep heavy deadlift. Use 90% of your 1 rep for the workout.

If needed, break the Toes-to-Bar into a couple of sets (5+5 or 6+4) to avoid grip failure–you’ll need a strong grip to lift that heavy single Deadlift.

Intended Stimulus

The Deadlifts in “Marston” should feel very heavy. The Toes-to-Bar should exhaust your lats, abs, and grip. And the 15 Bar Facing Burpees, if done at the right speed, should be the most difficult part of this WOD. This is a triplet (a WOD with 3 movements) that feels more like a couplet (a WOD with 2 movements)–and the fewer movements there are, the fewer places there are to hide.

At the end of “Marston” you’ll feel mentally fatigued (you’ll have faced a near-maximal deadlift several times during those 20 minutes), and physically exhausted (you’ll be in the ballpark of 100+ Bar Facing Burpees by the end of the WOD).

Scaling Options

“Marston” is a very challenging Hero WOD that contains just a single Deadlift per round—the weight of which is well beyond many athletes’ one-rep max Deadlift weight. Significantly reduce the load so the weight feels heavy (around 90% of your 1 rep max) but not maximal.

Reduce the volume and/or required skill level for Toes-to-Bar so you can move through each round in one or two sets.

Intermediate (A) (Team)

20 Rounds for Time

• 1 Deadlift (315/220 lb)
• 10 Toes-to-Bar
• 15 Bar Facing Burpees

30-minute Time Cap

One partner completes a round while the other partner rests. Then switch.

Intermediate (B)

20 Minute AMRAP

• 1 Deadlift (225/155 lb)
• 5 Toes-to-Bar
• 15 Bar Facing Burpees

Beginner

20 Minute AMRAP

• 1 Deadlift (135/95 lb)
• 10 Hanging Knee Raises
• 15 Burpees

Toes to Bar Workouts 21

AMRAP in 18 minutes

• 15 Box Jump Step Downs (24/20 in)
• 12 Shoulder-to-Overheads (115/75 lb)
• 9 Toes-to-Bars

Toes to Bar Workouts 22

For Time

• 800 metre Run (with 45 lb Plate)
• 100 Toes-to-Bars
• 50 Front Squats (155/105 lb)
• 10 Rope Climbs (15 ft)
• 800 metre Run (with 45 lb Plate)

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

Toes to Bar Workouts 23

10 Rounds for Time:

• 5 Toes to Bar
• 10 Burpee Box Jump 24″
• 5 Toes to Bar
• 10 GHD Sit-Ups

Score For this workout will be the time it takes for you to perform the 10 Rounds of the workout.

Scaling:

10 Rounds for Time:

• 5 Hanging Leg Raises
• 10 Burpees
• 5 Hanging Leg Raises
• 10 Abmat Sit-Ups

*Tip: Do not go all out on the Burpee Box Jumps. Pace Yourself.

Toes to Bar Workouts 24

21-15-9 Reps for Time

• Push Presses (135/95 lb)
• Toes-to-Bars

Take the barbell from the ground. Do not use a rack.

Toes to Bar Workouts 25

AMRAP in 35 minutes

• 50 Wall Ball Shots (20/14 lb)
• 40 Box Jumps (24/20 in)
• 30 Toes-to-Bars
• 20 Deadlifts (145/115 lb)
• 800 metre Run

Toes to Bar Workouts 26

4 Rounds for Time

• 18 Overhead Squats (115/85 lb)
• 18 Toes-to-Bars

Toes to Bar Workouts 27

3 Rounds for Time

• 5 Front Squats (165/105 lb)
• 18 Pull-Ups
• 5 Deadlifts (225/155 lb)
• 18 Toes-to-Bars
• 5 Push Jerks (165/105 lb)
• 18 Hand-Release Push-Ups

Use two barbells. Take the front squats and push jerks from the ground.

Toes to Bar Workouts 28

3 Rounds for Time

• 20 L-Pull-Ups
• 30 Toes-to-Bars
• 40 Burpees
• 800 metre Run

Toes to Bar Workouts (partner) 29

AMRAP (with a Partner) in 29 minutes

5 Rounds of:

• Minute 1: Wall Ball Shots (20/14 lb)
• Minute 2: Toes-to-Bars
• Minute 3: Box Jumps (24/20 in)
• Minute 4: Push Presses (75/55 lb)
• Minute 5: Row (calories)
• Minute 6: Rest

Partners switch every :30 seconds

Teams of 2 complete all five rounds together, with the first partner accumulating as many reps as possible in :30 seconds, then switching to the second partner who then also completes as many repetitions as possible in the remaining :30 seconds. Score is total reps as a team.

Toes to Bar Workouts (Partner) 30

For Time (with a Partner)

Buy-In:

• 1 mile Run with Med Ball (20/14 lb)*

Then, perform:

• 80 Toes-to-Bars
• 100 Box Jump Overs (30/24 in)
• 120 Pull-Ups
• 160 Kettlebell Swings (2/1.5 pood)
• 180 Push-Ups
• 200 Air Squats

Cash-Out:

• 1 mile Run with Med Ball (20/14 lb)*

* 10 Burpee penalty for each ball drop

While one person works, other partner must hold on to the med ball at all times. The ball must never touch the ground.

If the ball touches the ground, the partner who dropped the ball must do 10 burpees while his or her partner holds the ball. Once burpees are completed, you may continue to work on the movement. Partners can switch the med ball from partner to partner as needed.

More Workouts

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Front Squat Workouts

Renegade Rows Workouts

Fat Burning Workouts

Double Unders Workouts

Burpee Workouts

Pistol Squat Workouts

Assault Bike Workouts

Sandbag Workouts

Paddleboard Workouts