Guest Programmer – Rob Lawson
April 30-May 12, 2024
For time:
21-18-15-12-9-6-3
Kettlebell swings
3-6-9-12-15-18-21
Toes-to-bars
♀ 53 lb
♂ 70 lb
Post time to comments.
Scaling:
This workout is all about the midline, and the descending/ascending rep schemes will require some strategy on how to manage your rest.
The two movements in this workout should complement each other nicely — hip extension using the posterior chain in the swings and hip flexion using the anterior side of the body with the toes-to-bars — but with this volume, it will be a great test of your midline.
Aim to finish in around 15 minutes. More experienced athletes can aim closer to 10 minutes. Everyone should be done in sub-20 minutes.
Be efficient by driving through the heels and keeping the back flat in the kettlebell swings, and apply good mechanics to your kip swings in the toes-to-bars. Don’t underestimate the potential for grip fatigue in this workout. Have a plan for when you want to break each movement to allow you to keep working instead of taking big rest periods because your grip blows up.
Reduce the kettlebell weight and maintain volume to start, then reduce volume if needed. To scale the toes-to-bars, first reduce the volume, then perform kipping knee raises or keep the legs straight and try to get the feet as high as possible while maintaining the rhythm and integrity of the kip swing. If unable to hang from the bar, substitute with lying leg raises, bending the knees if needed.
Intermediate option:
For time:
21-18-15-12-9-6-3
Kettlebell swings
2-4-6-8-10-12-14
Toes-to-bars
♀ 35 lb
♂ 53 lb
Beginner option:
For time:
21-15-9-3
Kettlebell swings
3-9-15-21
Lying leg raises
♀ 26 lb
♂ 35 lb
Resources:
The Kettlebell Swing
The Kipping Toes-to-bar
Learn More About Guest Programming
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Featured photo:
Taken by FLsportsguy at CrossFit Central in Austin, Texas.
Comments on 240504
89 Comments
9:49
21-18-15-12-9-6-3
Kettlebell swings, 55#
3-6-9-12-15-18-21
Hanging knee raise
13:33
Used 70# dumbbell
15:51 RX
M/41/5’9”/195#
Intermediate (?; Rx'd rep scheme, 1.5 pood KB, leg raises.)
11:52
21/18/15/12/9/6/3
RKB Swing
3/6/9/12/15/18/21
v ups
5:48
12:28 Rx
24kg
Leg raises 6-12-18-24-30-40-52
18:57
Rx 8:43
*With the 4:30pm Class at CrossFit Train 97333
9:41
Intermediate volume
44lbs KB
9:55 scaled
16kg rkbs
20” step-up
some push-ups for funsies afterwards
34/F/165#
11:39 intermediate
21 reps 35-lb kettlebell each set
T2B as prescribed
— 18:10
12:08 rx
m/38/5’10”/195
Rxd at the Y on 5/11.
10:19.
all swings American and unbroken. TTB started breaking in round 12 and beyond. Definitely slow in rounds 18 & 21.
13:32
Rx but with 50# KB
Intermediate
10:10
Intermediate, 50# kb
10:56
M/27/180#
Scaled to 50# db snatch instead of KBS due to lack of equipment. Broke up the TTB a lot. Only broke the round of 18 snatches. Happy with that. DB snatch are a weakness of mine.
10:14
M/38/6’/174#
15:00 Rx
Deo gratias
As rx’d, 14:20.
Swings unbroken from round of 12 on. T2B broken from round of 12 on. Two movements that are challenging for different reasons. Fun workout. Did after heavy bench.
51m/5'10"/180
M / 93 kg / 31 y
Db:32,5 kg
T: 11:12 m
35# Kettlebell
alternated between hanging knees to elbows and lying leg raises
10:15
Rx. 9:11
Rx- 9:58
Rx
15:50
Rx had to stop, i tore my hand at the last 15 kb swing
6:35
W 48
scaled kb am swing kb@16
T2R
time 9’09”
M/50-54 👨🏻🦳
Intermediate
1:25+2:43+2:30+2:55+3:01+3:07+2:39
TT->17:40
21-18-15-12-9-6-3
plate swings
2-4-6-8-10-12-14
hanging knee raises
#45
11:30
We were warned about grip fatigue but I did not anticipate that being a problem for me….. it was.
Beginner: 5:20 w/ hanging knee raises. 1k run 5:11
13:34 - RX'd
Rx’d: 12:42
Feeling like shit yesterday and today (respiratory crud), decided to grind this out. Silver lining is I think I can do better if this ever repeats and my lungs are full strength.
M 50/180cm/76kg
24kg kb
17:17
Athlete 1
63” 171lb
Scaled
For Time:
18-15-12-9-6-3 Dual DB Swing @ 20lb
3-6-9-12-15-18 T2B
Score:
12:09
15:12 @ 45 # KB
m/39/241
M 41 69” 235#
19:43 (only had a 40# KB) T2B and rep scheme Rx’d
rx (32kg kB) 13:41
47 male 87 kg
19.32 25kg dumbell
knees to chest
regards
M 53/195/6’
13:58.
Scaled the t2b to 1/2 t2b.
17:50
Did 240503 (at a much reduced weight), results there, then after about 2 minutes:
Women’s Intermediate (using 35# DB)
11:12
No KBs and 35# DB is heaviest I have in the garage. TTB are not a fast thing for me. A fair tax on the grip after doing yesterday’s snatch work first.
37 / M / 5'9" / 140lbs
35lb dumbbell swings x21-15-9-3
Toes-to-bars x3-9-15-21
13:55
No kidding about the grip fatigue...
Rx; ( change T2B with T2Ring)
Time 17’ 26’’
Scaled to 16kg
17:50
11:45
Definitely found a weak spot in my core strength!
Wow!
Hotel gym. Subbed with 30lbs KB (biggest available) and knees to elbows.
11:35
Scaled to
RKBS @ 70#
abmat sit ups
8:33
m/54/175
Did my own thing today with my dad. We took it easy, but still pushed ourselves.
M / 21 / 5’7 / 194.6
EMOM - 30 min full body
(Round 1)
A. 4 x 1 min KB farmer carries (35lbs)
A. 4 x 1 min push up plank
(Round 2)
B. 4 x 1 min run with 8lb vest
B. 4 x 1 min KB clean press or snatch (35lbs)
(Round 3)
C. 4 x 1 min jump rope
C. 4 x 1 min KB squats or body weight squats
(Cool down)
3 min jog cool down
54 yo M/ 5'9"/ 149 lbs
same rep scheme but did pull-ups/strict ring dips (did deadlift/GHD setup workout yesterday)
17:38
Russian swings
13:28
8:24
KTE in straps
14:51. That was nasty. I was so grateful that kettle bells started high first. Until I got to the end
12’05” RX
Rx’d
11:16
last two rounds of ttb, everything fell apart lol
Great!
For time:
21-15-9-3
Kettlebell swings
3-9-15-21
hanging knee raises
44-lbs
5:28
Subbed to row cals and TTB
Last set was 6 TTB/15 KTE
15:23
61/5’8”/156
TTB with arms in straps.
I was having a hard time staying moving this morning. It could be the cold 🤧. Made it past the 12 round at 6min, and started the last T2B at 11:30. KB is a 45&25lb strapped together
Rx
13:40
M/49/6'2"/185#
T2Bar piss off my shoulder so scaled/modified to
Rep scheme as rx'd
70# AKBS
Lying leg raises with straight legs hands holding base of KB full rep when shoes touched handle of bell
13:10
I feel your shoulder pain. My straps allow the full ROM and core intensity of standard TTB, and some of the shoulder muscle engagement w/o the stress on the joint. Limited grip engagement, but you can’t have everything!
Thanks Jim
🔥💪🔥13:34🔥💪🔥
30kg KB
strict Sit Ups instead of toes to bar
This one was right in my wheelhouse!!!
Only had 35#KB, so added reps for swings:
24-21-18-15-12-9-6
Kipping knee raises/reps as Rxd
9:41
Have been working on improving grip strength & this was a great opportunity to gauge significant progress.
F:55-59
Nice work!
Thanks!
For time:
21-18-15-12-9-6-3
Kettlebell swings, 35#
3-6-9-12-15-18-21
Lying Leg Raises
9:58
Globo wod: substitute dumbbell swings 50/70lb for kettlebell swings. If no pullup bar is available sub v-ups for toes to bar.
50lb KB
13:44
17：30 70bl raising feet
10:47
Full rep count for kb swing @35 lbs
2-4-6 rep count for knees to chest
Had to switch to leg lifts for last two rounds of knees to chest. Majorly losing grip strength and I could feel the calluses on my hands about to bust open. Didn’t want a mess on my hands. Literally. ;)
20 Kg KB
12:40
Nice one Rob, brutal and elegant CrossFit!!
Much appreciated, hope you enjoyed!
24kg kettlebell and v-ups, time 6 min 10 secs
10:19
Rx
rd of 18-21 in TTB killed me
Well done!
10:26 -28KG KB
M/37/195lb
with strict TTBs: 13:30. Nice one!
Intermediate:
11:01
For time:
21-18-15-12-9-6-3
kettlebell swings 20kg
3-6-9-12-15-18-21
raising feet
13:08