WOD Demo: Toes-to-Bars, Burpees

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ByCrossFit March 8, 2023

STI CrossFit, the first affiliate in the Dominican Republic, will be hosting a CrossFit Level 2 Certificate Course on May 6-7, 2023. For more details click here.

Mateo Polanco of STI CrossFit performs today’s workout of the day.

For 15 minutes:
Toes-to-bar ladder + burpees

For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees. Perform two toes-to-bars the second minute + max reps burpees. Perform three toes-to-bars the third minute + max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.

Post total number of burpees to comments.


Scaling:
This couplet will tax your midline. Work on quick transitions and challenge yourself to get as far as possible. Every rep counts. Intermediate athletes can perform this workout as written. If you do not yet have toes-to-bars, modify to hanging knee raises or sit-ups.

Beginner Option:
For 10 minutes:
Hanging knee raise ladder + burpees

For the ladder pattern, perform one hanging knee raise the first minute, followed by max reps burpees. Perform two hanging knee raises the second minute + max reps burpees. Perform three hanging knee raises the third minute + max reps burpees, continuing for 10 minutes.

Comments on WOD Demo: Toes-to-Bars, Burpees

3 Comments

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Jose Nunez
March 9th, 2023 at 7:32 pm
Commented on: WOD Demo: Toes-to-Bars, Burpees

Its Great gym. I go every time I visit DR

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Francisco Perello
March 9th, 2023 at 1:55 pm
Commented on: WOD Demo: Toes-to-Bars, Burpees

STI CrossFit is a great box with supportive coaches and members. Greetings!!

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Erik Preston
March 9th, 2023 at 1:48 am
Commented on: WOD Demo: Toes-to-Bars, Burpees

Nice video, Mateo! 🎥

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