For TimeMetconWeightliftingBenchmark
Toes-to-Bar/Lunge
30-20-10
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
30-20-10 reps of:
Toes-to-Bars
Kettlebell Lunges
↳ 70.5/52.8 lbs (32/24 kg)
Coaching Tips
Strategy
- 1Pace yourself on the high-volume sets, especially the Toes-to-Bars first round, to avoid burnout early.
- 2For the Kettlebell Lunges, maintain an upright torso and step out long to maximize range of motion.
- 3Try to keep sets of Toes-to-Bars unbroken during the 30s and work towards breaking them up effectively during the 20s and 10s, if needed.
- 4Transition quickly from one movement to the next to minimize rest and keep the heart rate up.
- 5On heavy kettlebell lunges, engage your core and push through your heel to stand up effectively after each lunge.
Safety Considerations
Technical Focus
Ensure to maintain a neutral spine during both movements to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Jog or Row - 2 min(Light intensity to get the heart rate up.)
Mobility:
- 5 per side Hip Flexor Stretch(Focus on stretching the hip flexors for lunges.)
- 10 Shoulder Dislocates(Use a band or a PVC pipe.)
- 30 seconds Hanging From Pull-Up Bar(Engage the shoulders and open up the hips.)
Activation:
2 rounds- 10 Kettlebell Deadlifts(Use a lighter kettlebell to prepare for lunges.)
- 5-10 Knees-to-Chest on Bar(Focusing on engaging the core.)
Scaling Options
Intermediate
Reduce kettlebell weight by 20%.
- 1
kettlebell lunges
Weight: 56/42 lbs (25/19 kg)
Scaled
Reduce kettlebell weight by 40% and modify Toes-to-Bars to Ring Rows.
- 1
kettlebell lunges
Weight: 42/32 lbs (19/15 kg)
- 2
toes to bars
Ring Rows