Toes to Bar


Toes to bar is a staple in our Train with Purpose coaching program. It’s one of those movements that has it all. You’re hanging from a bar (always a good start!), and from there, it requires coordination, strength, body control, and timing. Whether you’re kipping, keeping  your legs straight, or doing one at a time, this movement will pay dividends when it comes to being better prepared for hanging, rig-type obstacles.

Toes to bar is close to a full body movement, but will especially target your core, grip, shoulders, and back. This movement can be done on a standard pull-up bar, rings, or just about anything else you can hang on. To scale this movement, we recommend switching to hanging knee raises (same movement, but just bring your knees up as high as you can towards your chest).



Toes to Bar in a Workout

Here are two workout suggestions to get you started:


Workout #1:

5 Rounds for Time
400m run
10 Toes to bar
10 Box jumps
10 Hand release push-ups


Workout #2

Buy in: 30 burpees
Air squats
Toes to bar
Dumbbell push press
Buy out: 30 burpees

*So you start with 30 burpees, then go into 25 air squats, 25 toes to bar, 25 push press, then 20 air squats, 20 toes to bar… etc. Then finish with 30 burpees.


Try these workouts, and let us know how you make out! Tag us on Instagram:


Looking for obstacle-specific strength training? Get a coach that will work with you towards YOUR specific goals with OCR Beast’s Train with Purpose coaching!

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