Log in / Register for the Open

Thursday

220804

Workout of the Day

41

Bike to Work
For time:

75 toes-to-bars
5-mile bike
75 chest-to-bar pull-ups
5-mile bike

If you have a bike and a 3-mile course, great. If not, choose a stationary bike and complete the whole workout inside.

Post time to comments.


Scaling:
This is a long workout with large sets of toes-to-bars and pull-ups. If either takes you more than 5 minutes, reduce the reps and move on.

Intermediate Option:
For time:
50 toes-to-bars
3.5-mile bike
50 chest-to-bar pull-ups
3.5-mile bike

Beginner Option:
For time:
35 hanging knee raises
2.5-mile bike
35 assisted pull-ups
2.5-mile bike

The Kipping Chest-to-Bar Pull-Up

3

Kipping comes in a myriad of styles, and each athlete has a signature kip, but in its most elegant form the kip is a transference of movement first generated in the horizontal plane, where it comes cheap and easy, to the vertical plane, where momentum and a perfectly timed pull from the back launch the athlete forcefully upward.

Watch The Kipping Chest-to-Bar Pull-Up

Comments on 220804

41 Comments

Comment thread URL copied!
Medician Inc
December 19th, 2022 at 8:23 pm
Commented on: The Kipping Toes-to-Bar
Comment URL copied!
Dan Damaska
October 25th, 2022 at 1:45 am
Commented on: The Kipping Toes-to-Bar

4 rounds as rx

Comment URL copied!
MICHAEL JONES
October 24th, 2022 at 3:30 pm
Commented on: The Kipping Toes-to-Bar

6x3 Strict Press at 135 lbs., then today’s WOD.

Practiced MB Cleans prior to.

Finished Rx with 8 rounds.

(edited)
Comment URL copied!
Tara Walsh
September 7th, 2022 at 9:12 am
Commented on: The Kipping Chest-to-Bar Pull-Up

Beginner

6 min ring rows

10 OHS empty bar 35lb

Ab cash out: 6 rounds 30 sec plank 30 sec rest

Comment URL copied!
Jeff Chalfant
August 25th, 2022 at 9:32 pm
Commented on: 220804

58:37 as rxd on 5mi course around green lake with a turnaround to slow me down. Had a super slow transition from ttb to bike trying to get my reflector vest, helmet, sunglasses, and headphones on. Bike course was lightly uphill to start and finish, had a few nice sprints and cruises in there too. Used my cheap, purple steel frame single speed with flat handlebars/pedals.

9s and 6’s on ttb got me in the upper quad/hip flexor. Mostly 5’s on CTB and found I had ripped after about 55 reps despite having worn palm guards…


180lb43y176cm

Comment URL copied!
Jeffrey Howard
August 21st, 2022 at 6:22 pm
Commented on: 220804

M/26/5'8"/165lb

CrossFit AFK


52:13 - Rx (Did 3s and 5s to get through toes-to-bar. My midline is pretty hit after the GHD and the running, wasn't able to really string many reps together. Tried to push the pace on the bike every lap, even if was just a little bit. Mile loop with gradual hill up and down on both straight-aways. Got back for the pull-up and had several misses on the chest-to-bar. I was probably being lazy on not kipping or pulling hard.)


Lesson Plan

PVC pass through

Leg swings

3 rounds

1min bike

10 Kip swings on round one

5 Middle target toe-to-bar and 5 strict pullups on round two

5 toes-to-bar and 5 chest-to-bar pull-ups on round three.

Workout of the day

-avoid tearing

-keep rest between sets down

-bike fast, avoid coasting

Cool-down

Couch stretch

Comment URL copied!
Honoré Boone
August 19th, 2022 at 4:28 pm
Commented on: 220804


Comment URL copied!
Honoré Boone
August 19th, 2022 at 4:28 pm
Commented on: 220804

44'13 Rx on a C2 bikeerg

Comment URL copied!
Douglas London
August 8th, 2022 at 3:00 pm
Commented on: 220804

34:47 intermediate option, regular pull-ups, outside cycling (6-Aug-2022)

Comment URL copied!
Alexandre Beaulieu
August 8th, 2022 at 2:46 pm
Commented on: 220804

46:58 with BikeErg Rx

M/35/197

Comment URL copied!
Shane Azizi
August 6th, 2022 at 11:16 am
Commented on: 220804

58:57 Rx

Comment URL copied!
Brian Louchis
August 5th, 2022 at 8:17 pm
Commented on: 220804

30 minutes, intermediate

Comment URL copied!
Mike Andridge
August 5th, 2022 at 5:01 pm
Commented on: 220804

Scaled to

50 knee raises

5000m assault bike

50 strict pull ups

5000m assault bike

27:53

m/52/175

Comment URL copied!
Christian Simpson
August 5th, 2022 at 3:52 pm
Commented on: 220804

SC 50 k2e/3.5mi echo bike/50 PU/3.5mi echo bike...36:55

Comment URL copied!
James Gentile
August 5th, 2022 at 1:47 am
Commented on: 220804

reduced reps to 50 for T2B and PU (changed from C2B). After about 12 kipping T2B the rest were strict. Immediately swapped to PU after seeing CTB were not happening. 5.2 mile loops each round was the best I could get to 5 miles and not being too wild. Still a lot of turns. Fixed gear single speed bike on the measured loop around town.


45:44.


Rides were fast. T2B were just under 5 mins. Pullups were around 3.

(edited)
Comment URL copied!
Lincoln Kerger
August 5th, 2022 at 12:32 am
Commented on: 220804

Intermediate scale for TTB and CTB

For Time

50 TTB

5 mile ride

50 CTB Pull-ups

5 mile ride

55:33 (including transitions)


Times were 18:45 and 19:23 respectively on my road bike. Heat, humidity and wind on the return legs were oppressive to say the least. Traffic didn't help either.

Comment URL copied!
Sam K
August 5th, 2022 at 12:13 am
Commented on: 220804

Abs are still destroyed from GHDs earlier this week. Only able to get 60 T2B in 5min cap. Biked on hilly neighborhood roads over a 2/3mi segment, with about 40' of gain each direction. Took 4 round trips(8 turnarounds), maybe ~320' of gain. Also had to use my wife's bike because mine had a flat, first time on a bike in a year. Already wiped when it came time for the C2B, got 33 by 5min mark(32:20). Began biking in a thunderstorm that got progressively worse, had to call it quits after about 1.5mi. Time 39:35, would like to retry in better conditions. My son was able to complete 50 T2B, 3.5mi bike & 30C2B chin ups by 34:35 cut off for storm.

Comment URL copied!
Coastie Nick
August 4th, 2022 at 9:45 pm
Commented on: 220804

No bike (not riding my kid’s this time, anyhow)

Subbed 1500m rows for biking


32:45


My blistered hands tell me I should have chosen a different sub than rowing to mix with the T2Bs and C2Bs.

Comment URL copied!
Christopher Voght
August 4th, 2022 at 9:31 pm
Commented on: 220804

Intermediate Option:

For time:

50 toes-to-bars

3.5-mile bike

50 chest-to-bar pull-ups

3.5-mile bike


44:37

Comment URL copied!
Bernabe Mejia
August 4th, 2022 at 7:59 pm
Commented on: 220804

47:18 BikeErg

Comment URL copied!
Alex Ciasca
August 4th, 2022 at 6:24 pm
Commented on: 220804

Time capped the TTBs and CTBs at 10 min. Got all 75 TTBs but only 35 CTBs.

Rode my mountain bike in south Florida heat for 5 miles both rounds.

61:16.


Was not expecting this to take so long, until i realized that even very very fast riding (20mph) takes 15 mins per 5 miles!


39/m/6'-4"/215

Comment URL copied!
Steve Day
August 4th, 2022 at 5:18 pm
Commented on: 220804

Partitioned as 3 rounds of:

25 ttb

25 strict pull-ups

3 1/3 mile bike


44:33

Comment URL copied!
Antonio Alves
August 4th, 2022 at 4:35 pm
Commented on: 220804

Modified

--

100 toes to dumbbell

100 DB bent over rows @ 2x 7,5kg DB

5 km run


Total session: 44'13''

--

Peace.

Comment URL copied!
Luis Oliveira
August 4th, 2022 at 4:28 pm
Commented on: 220804

Intermediate


On a BikeErg from a different brand


29:40

Comment URL copied!
Kobe Breazeale
August 4th, 2022 at 4:07 pm
Commented on: 220804

75 knees-to-elbows

2.5-mile bike

35 Strict pull-ups

2.5-mile bike


29:04

Comment URL copied!
Artie Di
August 4th, 2022 at 3:46 pm
Commented on: 220804

Male 54 , RX VERSION ON ROGUE ECHO INSIDE

75- TTB

5MILE ECHO BIKE

75-C2B

5MILE ECHO BIKE

TIME 41:33

Comment URL copied!
Michael Arko
August 4th, 2022 at 3:05 pm
Commented on: 220804

Not riding my kid's bike for 10 miles, so I swapped in a recreation of Extended Elizabeth, but I don't have parallel bars:


Elizabeth-eth-eth

21-15-9-9-9

95lbs Squat Cleans

Ring Dips

- broken up by 8sec L-Sits (120s total)


23:08


That's too many squat cleans at this weight. Should have done 75lbs.

Comment URL copied!
Jonathan Elmore
August 4th, 2022 at 2:37 pm
Commented on: 220804

42:29 Echo bike and Kipping PU. I took 8min to do the TTB grip was totally gone. Bike 14:53, 13:59 good pace could have done more.

Wife 38:53 2000m rows, 35 Knee raises on dip bar, 35 Ring Rows

Afternoon Used straps on the TTB 39:40

(edited)
Comment URL copied!
Amedeo Alessio Cerea
August 4th, 2022 at 2:01 pm
Commented on: 220804

Intermediate

32:39

Comment URL copied!
Charles Meyers
August 4th, 2022 at 1:53 pm
Commented on: 220804



Beginner Option:

For time: 31:07

35 hanging knee raises

2.5-mile bike

35 assisted pull-ups

2.5-mile bike

Comment URL copied!
Artie Di
August 4th, 2022 at 1:45 pm
Commented on: Workout Tips

Male 54 , RX VERSION ON ROGUE ECHO INSIDE

75- TTB

5MILE ECHO BIKE

75-C2B

5MILE ECHO BIKE

TIME 41:33

Comment URL copied!
Marco Antonio Menéndez Villa
August 4th, 2022 at 12:07 pm
Commented on: 220804

43:16

Kipping pull up

Miles on echobike

Comment URL copied!
Tom Cuff
August 4th, 2022 at 11:49 am
Commented on: 220804

32:36, scaled

in commercial gym:

60 toes to bar

3 mile spin bike

32 strict pull ups

3 mile spin bike

Comment URL copied!
Travis Schwartz
August 4th, 2022 at 11:21 am
Commented on: 220804

Beginner scale: 22:07

Normal pull ups

Comment URL copied!
Chris Sinagoga
August 4th, 2022 at 2:34 am
Commented on: 220804

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

A test designed to eliminate people without a mad stamina capacity. Pulling from the hips, pulling from the shoulders, core to extremity, monostructural, and gymnastics are also themes.


SHORT MEDIUM LONG


LIGHT

x

MEDIUM


HEAVY


STRENGTH SCALE

5 rounds of:

Bike 2 minutes hard

2:00 strict toes to bar practice

2:00 strict pull-up practice


STAMINA SCALE

Reduce range of motion in toes to bar and pull-ups so you can get at least 15 in a row of each


ENDURANCE SCALE

For time:

Bike 10 miles

75 toes to bar

75 pull-ups

*partition reps however you want to finish in the fastest time


MY STUFF

24:12. Did 1 mile run for the bike, cut ROM on toes to bar and did sets of 15. Pull-ups (regular, not chest to bar) were 30, 15, 30.


GENERAL FEAR LEVEL: 7?

Comment URL copied!
Aaron Brumit
August 4th, 2022 at 2:29 am
Commented on: 220804

37:43

75 knees to chest

35 strict pull-ups, 20 kipping

for pull-ups I did as many strict as I could in 4 minutes and spent one more minute to max kipping.

biking on peloton. Resistance 50%.

both biking rounds 5 miles.

(edited)
Comment URL copied!
Jose Espinosa
June 1st, 2020 at 6:49 pm
Commented on: The Kipping Toes-to-Bar

Beautiful movement I love it 😎👍

Comment URL copied!
Brian Hagedorn
June 1st, 2020 at 2:59 pm
Commented on: The Kipping Toes-to-Bar

Comments broken for the WOD?


11:41


Scale: knee to armpits and 30lb barbell thrusters (now wall ball available)

Comment URL copied!
Grant Shymske
June 1st, 2020 at 12:44 pm
Commented on: The Kipping Toes-to-Bar

Great movement demonstration and break down.

Comment URL copied!
Shawn Thompson
June 1st, 2020 at 11:30 am
Commented on: The Kipping Toes-to-Bar

31\m\205

16:21

Comment URL copied!
Richard McGuire
June 1st, 2020 at 9:09 am
Commented on: The Kipping Toes-to-Bar

15:50, did it the wrong way around 🤦🏼‍♂️🤷🏼‍♂️ WB before toes to bar. Was on the 15's before I noticed. This was great today, thanks CrossFit.com

Comment URL copied!