Every 3 minutes until failure, complete 2 rounds of:
3 toes-to-bars
3 kettlebell swings
25-foot kettlebell walking lunges
♀ 35 lb
♂ 53 lb
Rest with the remaining time in the interval.
Add 3 reps to the toes-to-bars and kettlebell swings in each progressive 3-minute interval.
Post reps to comments.
Stimulus and Strategy:
Today’s workout is a race to complete your reps as quickly as possible to give yourself more rest before starting the next set. With the options you choose for the workout, the first interval should take you no more than 90 seconds to complete. Your goal should be to finish the round of 15 toes-to-bars and 15 kettlebell swings. That said, it is possible for more advanced athletes to get into the set of 21 or higher. If you are unable to complete your reps within the allotted time, your workout is over. During the kettlebell walking lunge, carry the kettlebell however you like.
Scaling:
Reduce the loading of the kettlebell.
To adjust the complexity of the toes-to-bars, reduce the range of motion. Consider knees-to-chests, hanging knee raises, or hollow rocks. For the kettlebell swings, perform Russian kettlebell swings. For the lunges, perform unweighted or do low box step-ups.
In case of an injury or limitation, consider hollow rocks or sit-ups in place of the toes-to-bars. For the kettlebell swings, perform sumo deadlifts or single-arm Russian kettlebell swings. For the lunges, perform an unweighted lunge or a low unweighted box step-up.
Intermediate option:
Every 3 minutes until failure, complete 2 rounds of:
3 knees-to-chests
3 kettlebell swings
25-foot kettlebell walking lunges
♀ 26 lb
♂ 35 lb
Rest with the remaining time in the interval.
Add 3 reps to the knees-to-chests and kettlebell swings in each 3-minute interval.
Beginner option:
Every 3 minutes until failure, complete 2 rounds of:
3 hanging knee raises
3 Russian kettlebell swings
25-foot walking lunges
♀ 18 lb
♂ 26 lb
Rest with the remaining time in the interval.
Add 3 reps to the hanging knee raises and Russian kettlebell swings in each 3-minute interval.
Coaching cues:
On the toes-to-bar, control the downswing after getting your toes to the bar. When you relax, you lose the rhythm. So, focus on keeping your midsection tight and pushing yourself into the arch position of the next kip.
Resources:
The Kipping Toes-to-Bar
The Kettlebell Swing
The Kipping Hanging Knee Raise
The Russian Kettlebell Swing
The Walking Lunge
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Comments on 250214
91 Comments
Rx
3/3
6/6
9/9
12/9
Intermediate
3-3-6-6-9-9-12-6 (k2e)
M/57
Russian KB swings
21+21
V up
DB Swings 50#
25-DT DB walking lunge50#
Finished rounds of 18, completed 1 round of 21s + 21 v ups
M/52/87
K2c
35#
4r+14
Rx : 380 reps
Finished 12 + 15/15/25/5
M/55 👨🏻🦳
T2B, @16 kg
3,5 rounds + 4 t2b.
31:05 for 11 intervals of 2 rounds:
3 ttb
3 kbs 53lb
12.5 foot out and back suitcase lunges with kb
wondered why this seemed like I could go forever with each round taking under 1:20. Didn’t realize I was supposed to add 3 reps every 3m! Ha! Well I needed 176 wtd lunges in my life anyway.
Did this a day late due to rest day yesterday.
Knees to Chest
15lb kettle bell (currently the heaviest one we have at home)
Got through the round of 18 reps, +39 reps of the next round before hitting the clock.
Matt
Rx
5+18
t2b (3-6-9-6/6-5/5/3/2-2/singles)
Holly
Rx
5+36
For having chronic bum knee; this one went pretty good. Finished round of 9 + 12-12-25' Rx
As rx'd. Got through sets of 12, then first round of 15 + 8 T2B (167 total reps, if counting lunges as 1 rep).
Toes-to-bar unbroken through the 9’s. Then broke 8-4 / 6-5-4. Swings unbroken. Lunges unbroken – balance felt unsteady today. Mostly carried these at my side – I tried
goblet and overhead and those felt harder.
51m/5'10"/180
Dammit! Misread and did only 1 round per 3 minutes. Thought I smoked this one until I re-read. Shit.
Finished 21s round, got 41 reps into the 24s round.
Fiz uma rodada de 15 reps + 10 Toes to bar
M 51/180cm/75kg
Rx w/ 6 goblet lunges instead of 25-foot walking lunges
Completed 1st round of 12s + 6 ttb
144 reps total
6 reps into the second set of 15 toe to bars.
Finished the round of 15 in 5:28
M 54/205/6’
Scaled weight on the lunges to #35 dumbbell and did k2c.
Made it to the round of 15, was short of finishing by 4 feet on the second set of lunges.
My Training on Friday night, February 14, 2025
AMReps 15 MInutes
Every 3 minutes until failure, complete 2 rounds of:
3 Toes To Bars
3 Kettlebell Swings 53 lb
25-foot Kettlebell Walking Lunges 35 lb
Rest with the remaining time in the interval.
Add 3 reps to the toes-to-bars and kettlebell swings in each progressive 3-minute interval.
I completed 185 reps | Up to 6 reps of Toes To Bar on the second Round of 9 reps.
https://youtube.com/shorts/kuK8WwCX2G8
Rxd 102reps
Rx
completed round 12 + 8 KBS on the second round of 15.
Got grippy.
Rx 506 reps
*Completed Interval of 15 + 15 Toes to Bar on 2nd round of 18’s.
*Counted 25’ as 25 reps.
*Held KBs at sides for all Lunges.
That is seriously overdone. 25’ of lunges is 7-11 lunges for most people. You did 25 each time? And still got into the round of 18. Wow!
No, I was doing 8 lunges usually to complete the distance.
I counted the 25 feet as 25 reps just to make it standardized. When I program this for my Affiliate next week, most likely, I will need a way for my athletes to all score their reps the same for tracking.
Finished the 15’s right at the buzzer, sweet citrus acres CG. 35 KB, KTE for T2B. WL was 8 steps per round, alternated holding the DB.
260 total reps.
Every 3 minutes
1-2-3….. 8 eeps
T2B
kb swing 35 lb
followed by 25 ft weighted lunges (30 lb)
Sub with Sit ups, Russian KBS 70# and walking lunges
16 KBS in the round of 27
Finish one round and 13 t2b in the round of 15. Used 35lb kettlebell.
#45lb plate
48 reps
*knees to chest
M/48/6’4”/225#
Intermediate
Subbed sit-ups for knees to chest due to shoulder issues
6 rounds even
Finished 1st round of 12s + 6 ttb. 25ft was always 8 lunges. 158 reps rx
M/40
Rx: 164 reps (counting each 25-ft. lunge effort as 1 rep)
Got 5 TTB in the second round of 15's. Nice tough Friday WOD.
Hanging knee raises
35lb kb swings
35lb sa front rack lunge alt sides
completed round of 15s at the buzzer
RX, 1st+2nd round...😰😰...
With Fever...38,3..but I didn't not that..😰😰...Good S' Valentine day...
M- 53/ 5'7 / 225
Intermediate scale- knees to chest, 45# kb swings, front rack kb lunges(alternated every round)
3/3/25'- :52, 6/6/25'- 1:04, 9/9/25'- 1:10, 12/12/25'- 1:24, 15/15/25'- 1:30, 18/18/25'- 2:06, 21/21/25'- 2:52, toasted
I also didn't see the two rounds, so only did one
Globo wod: for kettlebell work sub a 35/50 lb dumbbell. For toes to bar sub V ups, preferably to a stick or pvc pipe, if a suitable pullup bar or apparatus isnt available.
35lbs KB for swings, 35lbs DB for lunges (home-made KB was too awkward)
7 rounds + 48 reps
= 108 T2B + 108 KB + 56* lunges = 272 reps
*391 reps if scoring lunge distance
I did this totally wrong. I only did 1 set each round. I need to read the fine print next time.
TTB
Am kbs, 44#
10 walking lunges, 35# kb, held like in goblet squats
completed the round of 9s
100 reps
Great job on TTB! I used the same hold for KB lunges; felt most balanced.
Well done Jim!
Finished round of 12 at 11:51. Looked up at the bar? Nope.
Rxd at the Y.
round 12 + 15 TTB + 15 swings + lunges + 6 TTB before timing out. Not sure how to count reps on the walking lunges.
completed round of 15 in the next 3 minute interval. TTB became the time sucker not being able to go unbroken round 12 onward.
attempted 250212 RXd with CTB and dip sub after this workout but snatching at that weight did not agree with my shoulders. Called it after 3 reps.
Nice work, this workout messed with my head because of the counting!
M50/77/179
intermediate
6 rounds
toes to bar last two sets knees to chest
10kg kettlebell
274
1 full round in 15 rep block Rx
Nice!
Good job!!!
Intermediate+ (because I can't read apparently)
24kg for the 3's, 16kg for the rest, TTB instead of KTC
Finished the 12's = 220 reps (1 rep per foot lunge)
24kg would probably have been fine for all the swings but the knees did not like it for the lunges so dropped the weight to 16kg after the 3's. I totally missed the KTC for the intermediate scale, probably would have been able to get through 15s as those TTB slowed down quickly.
Totally get it about the reading, except it took me a few read-throughs to grasp the math. 🤔Friday brain. Great work though!
This is a screwy workout, nice job!!!
Every 3 minutes until failure, complete 2 rounds of:
3 knees-to-chests
3 kettlebell swings
25-foot walking lunges
44- lb kettlebell swings
Rest with the remaining time in the interval.
Add 3 reps to the knees-to-chests and kettlebell swings in each 3-minute interval.
6 rounds to 18;18;25'
*Hanging knee raises
Nice job!
Well done!
Good job!!!
Got to round 15 did 1/2+15 finished out the swings and lunges not sure on time.
Well done!
Nice work!
Tough to get back in crossfit shape.
Thank you!
Ha. Yeah grip killer for sure! Good job.
Thats what a "death by" feels like xD
Grip was a deal breaker for me too !!!
Rx adjacent * mix of TTB & KTC/35#kb
Made it through 1st round of 15s then 2nd round to 5 KB swings.
-Finished the round out @3:45 just to finish
Great job!
Way to go!!!
Misread it, only did 1 round every 3 minutes. Finished round of 24 t2b, etc. 1 rep/foot = 416 reps
🤯
Nice work!
Nice work still!
Great job regardless!
Well done!
320reps
Great job!
Nice work, especially using plates!
Made through round of 12 + 67 reps
For the walking lunges, are you holding a KB in each hand?
Nevermind
Completed 9 toes to bar and 9 kettlebell swings with 20kg kettlebell until failure