Tuesday August 18th

2:00 Cardio Choice (Bike Ideally)
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2 Sets:
:05 Passive Bar Hang
10 Banded Pull-Aparts
8 Scapular Pull-Ups
:20 Hollow Hold
8 Arch Rocks
8 Down Dog Toe Touches
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2 Sets:
5 Inchworm Push-Ups
8 Bar Kip Swings
5 Strict Knee Raises

Specific Warm-Up
3 Kipping Knees to Chest (Focusing on lat engagement and compression)
3 Kipping Knees to Elbows
3 Toes to Target or Toes to Bar at comfortable range
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5 Dual Dumbbell Sumo Deadlifts
3 Dual Dumbbell Hang Power Snatch
3 Dual Dumbbell Burpees
3 Devils Press (Warm-Up Load)

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Toes to bar specific practice- already have toes to bar, practice anyway, nobody is perfect

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Gymnastics Skill: Toes to Bar Skill
2 x
:05 Passive Hang
:05 Active Hang (Hollow Body / Lats Tight / Pressing Down on Bar)
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2 x
8 Bar Kip Swings (Tight Arch to Hollow Position)
3 Strict Knee Raises or Knees to Chest
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2 x
4 Kipping Knees to Chest or Knees to Elbows (Focus on active lats, driving away from the bar and deep compression of the abs and hip flexors)
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2 x
Toes to Target, Building to Toes to Bar (Work with a partner to provide target and build bigger kip swing and compression)

Points of Performance:
- Active Hang: Shoulders fully engaged, lats pressing down on the bar, body in a strong hollow position before any swing begins.
- Kip Swing: A clean arch-to-hollow cycle driven from the lats and hips, not a sloppy wave; the hollow compression at the front of the swing is where the toes reach the bar.
- Compression: Aggressive hip flexor and abdominal contraction at the top of each rep, driving the toes toward the bar rather than reaching passively with the legs.
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Primer

1-2 Sets:
3/2 Strict Pull-Ups (or modification for the day)
5 Toes to Bar (building rhythm)
8/6 Calorie Bike (building effort)
3 Devils Press at working load
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Use this to confirm bike selection, devils press load, pull-up standard, and toes to bar rhythm before "Hang Ten" begins.

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Conditioning
"Hang Ten"
AMRAP
20:00 AMRAP
5/4 Strict Pull-Ups
10 Toes to Bar
15/11 Calorie Bike
5 Devils Press

Score = Rounds + Reps

Bike: Echo Bike 15/11 Calorie, Bike Erg 16/13 Calorie, Assault Bike 15/12 Calorie
Devils Press Dumbbells: 50/35lb (22.5/15kg)

Level 2:
20:00 AMRAP
4/3 Strict Pull-Ups
8 Toes to Bar
12/9 Calorie Bike
5 Devils Press
Devils Press Dumbbells: 35/25lb (15/12kg)

Level 1:
20:00 AMRAP
5 Ring Rows or Banded Pull-Ups
8 Hanging Knee Raises or Sit-Ups
10/8 Calorie Bike
5 Devils Press
Devils Press Dumbbells: 25/15lb (12/7kg)

Masters 55+:
20:00 AMRAP
4/3 Strict Pull-Ups
8 Toes to Bar or Alt Toes to Bar
12/9 Calorie Bike
5 Devils Press
Devils Press Dumbbells: 30/20lb (14/9kg)

Goals: 8-10 Rounds
Stimulus: Muscular Endurance / Upper Body Density
RPE: 8/10

Primary Objective: Consistency across all rounds, targeting the same rep scheme and transition pace from round one through round ten.

Secondary Objective: Strict pull-ups unbroken every round.

Workout Strategy

"Hang Ten" is a pulling density workout, and that means the tax is cumulative; athletes who treat round one like a sprint will find themselves broken at the bar by round five with twelve minutes left on the clock and no way to recover. Start the strict pull-ups with a rep scheme you are confident you can repeat through 8 or so rounds. The toes to bar should be executed in 2-3 sets at most every round. Finding a pace on the Bike that lets the grip and shoulders reset before the devils press; athletes who sprint the calories will arrive at the dumbbells with nothing left. The devils press is the heaviest movement in the cycle, so move efficiently through the movement with the emphasis on a braced midline and hip extension.

Points of Performance
Strict Pull-Ups: Full dead-hang at the bottom every rep, chin clearly over the bar at the top, no kipping or cycling momentum.
Toes to Bar: Active lat engagement at the hang, a clean arch-to-hollow kip, and both feet touching the bar simultaneously at the top between the hands
Calorie Bike: Consistent pace with a tall upright torso; drive through the handles and pedals evenly rather than pulling or pushing in isolation.
Devils Press: Controlled descent to the floor with a braced midline, a full burpee chest-to-ground, then a fluid dual dumbbell snatch finishing in a strong overhead lockout with hips fully extended.

Modifications / Adjustments
Strict Pull-Ups: Reduce reps / Banded Strict Pull-Ups / Ring Rows / Jumping Pull-Ups with slow eccentric
Toes to Bar: Knees to Elbows / Hanging Knee Raises / Hanging Knee Raises with Hip Compression / V-Ups
Calorie Bike: Calorie Row at equivalent output / Calorie Ski Erg / 200m Run
Devils Press: Reduce load / Single Arm Devils Press alternating / Dumbbell Burpee Deadlift + Hang Power Clean + Press / Reduce reps

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