Toe to Toe

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Nov 16

Toe to Toe

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Workout

"Toe to Toe"

[TEAMS OF 2]

AMRAP 3 x 10 Rounds:

P1: 16 Toes to Bar

P2: 16 Dumbbell Snatches (50/35)

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Time Remaining:

Max Calorie Team Row

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* One partner begins on toes to bar, the other on dumbbell snatches

* Upon completion of that work, move to the rower and work through max calories as a team (one partner works at a time, switch out however)

* The first partner done can advance to the rower

* Partners alternate between toes to bar and dumbbell snatches each round (5x each station)

* Score total row calories

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KG | 22.5/15

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AGE GROUP

13-15 & 55+ | (35/20)

Open-Games

[4 Rounds]

A) AMRAP 3: 24 Toes to Bar + Max Calorie Row

B) AMRAP 3: 24 Dumbbell Snatches + Max Calorie Row

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Dumbbell: (50/35)

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KG | 22.5/15

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No Rest Between AMRAPs

Score: Total Calories

For the Coach

Resource Drive

Workout Overview

Stimulus

The goal with our partner today is to complete as many calories as we can. We would be able to complete our toes to bar and dumbbell snatches in about 1:30 or less. Whichever partner finishes first, can start on the rower. Once on the rower we can switch out however, and whenever we want.

Scoring

Score | Total Row Calories

Movements

Toes To Bar | 1:30 or less, 2-3 sets.

DB Snatches | 1:30 or less, Unbroken should be the goal.

The One | Teaching Focus

Maintaining Tension in Toes-to-Bar

Today’s focus is on keeping constant tension throughout the toes-to-bar movement. Maintaining tension through your core, lats, and legs is essential for controlling the movement and maximizing efficiency. This helps avoid unnecessary swinging and ensures you can perform multiple reps smoothly and with better form.

Strategies

Modifications

TOES TO BAR

Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups

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DUMBBELL SNATCH

Reduce Loading/Reps
Dumbbell Hang Power Snatches
Kettlebell Swings
Empty Barbell Hang Power Snatches

Logistics

"Toe to Toe"
[4 Rounds]
A. AMRAP 3: 24 Toes to Bar + Max Calorie Row
B. AMRAP 3: 24 Dumbbell Snatches + Max Calorie Row

Dumbbell: (50/35)

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

General Flow 0:20-0:30 Each

Row (2 minutes)
Arm Circles (Small to Large)
Scorpions
Inchworms to Push-up
Cossack Squats
Lateral Lunges
Dynamic Toe Touches
Reverse Lunges with Reach
Quick Feet Drill
High Knees

Specific Warm-Up
_{(9-21 minutes)}

(9-23 minutes)

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DB Warm Up | tell, show, do, check

0:20 Alternating Single DB Deadlift (Light Load)
Look for athletes to drop their hips throughout reps.
0:20 Alternating Single DB Deadlift + High Pull (Light Load)
Emphasize athletes to fully extend the hips before pulling the DB.
0:20 Single DB Push Press (Each Arm) (Light Load)
Look for finish position: DB stacked over the body, bicep by the ear.
0:20 Alternating DB Hang Snatch (Light Load)
Again, emphasize the hips extending first.
0:20 Alternating DB Snatch (Light Load)
Again, emphasize the hips extending first.
0:20 Alternating DB Snatch (Workout Load)

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Toes-to-Bar Warm-Up | Tell, Show, Do, Check

0:20 Active Hang
Emphasize maintaining a hollow body position with the core tight and feet slightly in front.
0:20 Hanging Knee Raises
Focus on bringing the knees up towards the chest while keeping the upper body stable.
Watch for athletes maintaining control and avoiding excessive swinging.
0:20 Kip Swings
Encourage athletes to keep the core tight and control their rhythm, using the shoulders and lats to drive the swing.
0:20 Kipping Leg Raises
Move to leg raises with straight legs, aiming to lift the feet as high as possible while maintaining core tension.
Look for athletes to maintain a strong grip and avoid bending the knees or losing control on the descent.
0:20 Toes-to-Bar (Scaled as Needed)
Watch for athletes engaging the core, using the lats, and avoiding excessive swinging after each rep.

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(23-29 minutes)

Practice Round

4 Toes to bar / 4 DB Snatch (Each Partner)
0:20 Row (Each Partner)

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(29-59 minutes)

Look For‍

Toes To Bar | Look for our teaching focus today. We want to keep tension throughout the body as we move.
DB Snatch | Look for athletes to drive through their heels as they stand, and extend the hips hard.
Row | Keep the sets here short, in order to ensure we get as many calories as we can.

Post Workout Clean Up & Chat (59-60)

_{Accessory Work}

30-60 Minutes For Quality:

400 Meter Run

500 Meter Row

1,000 Meter Bike Erg

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EFFORT SCALE:

• RPE 2-3: This is comfortable, easy exercise. It is fairly easy to maintain and breathing remains light. Able to continue for long periods of time.

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MINDSET

Niels Bohr

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"How wonderful that we have met with a paradox. Now we have some hope of making progress."

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Embracing contradictions and paradoxes can lead to greater understanding and breakthroughs.

Additional Elements

Have questions?

Reach out!

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