Varied Not Random - First Toes-to-Bar

BTWB First Toes-to-Bar Program - Varied Not Random Programs BTWB’s First Toes-to-Bar Program is part of the Varied Not Random series, curated by CrossFit coaching legends Pat Sherwood and Adrian Bozman. Across 20 training sessions, the program can help athletes master this tricky gymnastics core movement, combining the momentum, timing, and control of a kipping pull-up with the core strength of a sit-up. This is an important movement to master as one progresses from basic ground core movements like the sit-up and v-up to more advanced equipment-based movements like the GHD sit-up and toes-to-bar. Each session of the program involves a warm-up and 2-3 functional fitness skills and drills to focus on and develop core strength and lat strength. A combination of strict and dynamic core movements will help to strengthen the entire core, with a mix of shoulder stability drills, active hangs and holds, kipping drills, and body control drills to ensure excellent timing and form when performing the toes-to-bar movement. Because the athlete’s skill is tested at the beginning of the program, their progress also becomes easier to gauge as the weeks go on. The First Toes-to-Bar Program is self-paced, meaning it can supplement a current fitness routine or become a strict focus. BTWB recommends completing 2-3 sessions per week to complete the program within a range of 6-10 weeks. This recommendation is based on achieving the sweet spot of exposing the muscles to the stimuli while ensuring the right amount of recovery. Am I Ready? Before starting this program, BTWB recommends that you’re already able to complete a 30-second active bar hang. Grip strength is a crucial component of the toes-to-bar movement, and this prerequisite is critical to your safety and success in the program.