Toes-to-Bar

How to do the Toes-to-Bar, step by step

1. Hang from the bar with a grip about shoulder-width.
2. Take a small swing from arch to hollow.
3. Push down on the bar with straight arms.
4. Bring both feet to the bar at the same time.
5. Let your legs drop back into the arch under control and use that swing for the next rep.

Common mistakes and how to fix them

• Only one foot tapstouch the bar with both feet at the same time.
• Swinging too muchkeep your shoulders active and keep the swing small.
• Arms bend a lotpush down on the bar with straight arms.

How to scale the Toes-to-Bar

If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:

• Knees-to-Elbow
• Hanging Knee Raise
• Toes-to-Bar to a lower target

Also known as

Toes to bar

Benchmarks with Toes-to-Bar

• Open 11.520 min AMRAP: 5 Power Cleans 65 kg, 10 Toes-to-Bar, 15 Wall Balls 9 kg
• Open 12.318 min AMRAP: 15 Box Jumps 61 cm, 12 Push Press 52.5 kg, 9 Toes-to-Bar
• Open 13.47 min AMRAP: 3 Clean & Jerks 60 kg, 3 Toes-to-Bar, 6/6, 9/9 … (+3 each round). Score: reps
• Open 15.19 min AMRAP: 15 Toes-to-Bar, 10 Deadlifts 52.5 kg, 5 Snatches 52.5 kg
• Open 16.2Start with 4 min: 25 Toes-to-Bar, 50 Double Unders, 15 Squat Cleans 60 kg; finished → +4 min and 13 × 85 kg, then 11 × 102.5, 9 × 125, 7 × 142.5 kg (each with 25 T2B + 50 DU). Max 20 min. Score: reps
• Open 17.212 min AMRAP: 15 m DB Walking Lunge (2 × 22.5 kg), 16 Toes-to-Bar, 8 DB Power Cleans; every 2 rounds, swap Toes-to-Bar for 16 Bar Muscle-ups
• Open 18.120 min AMRAP: 8 Toes-to-Bar, 10 DB Hang Clean & Jerks 22.5 kg (5 per arm), 14 cal Row
• Open 19.2Start with 8 min: 25 T2B, 50 DU, 15 Squat Cleans 60 kg, 25 T2B, 50 DU, 13 × 85 kg; finished → +4 min: 25 T2B, 50 DU, 11 × 102.5 kg; then 9 × 125 kg, 7 × 142.5 kg (each with 25 T2B + 50 DU). Max 20 min. Score: reps
• Open 20.220 min AMRAP: 4 DB Thruster (2 × 22.5 kg), 6 Toes-to-Bar, 24 Double Unders
• Open 21.315 Front Squats, 30 Toes-to-Bar, 15 Thruster; 1 min rest; 15 FS, 30 C2B, 15 Thruster; 1 min rest; 15 FS, 30 Bar Muscle-ups, 15 Thruster – all at 42.5 kg (Cap 15 min)
• Open 23.1 / 14.414 min AMRAP: 60 cal Row, 50 Toes-to-Bar, 40 Wall Balls 9 kg, 30 Cleans 60 kg, 20 Muscle-ups. Score: reps

These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.