Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Gymnastics
Toes-to-Bar — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The toes-to-bar (T2B) is a hanging core movement in which the athlete swings both feet to contact the pull-up bar simultaneously while keeping the arms straight. It is one of the primary midline-intensive movements in CrossFit, requiring strong hip flexors, core strength, and lat engagement to generate and control the kipping swing. Toes-to-bar appear in Hero WODs and benchmark workouts whenever high-intensity core work is prescribed. The kipping variation allows much higher rep output than strict T2B and is standard in CrossFit WODs.
Quick answer
Toes-to-Bar is best used when the workout goal matches its main demand: gymnastics capacity, clean mechanics, and scalable intensity.
Muscles Worked
Rectus abdominisHip flexorsLatsGrip
Equipment
Pull-up bar
Best For, Avoid If, and Scaling
| Best for | Gymnastics WODs, skill practice, and athletes who can keep toes-to-bar mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Knees-to-elbow, knees-to-chest, hanging knee raises. |
How to Do the Toes-to-Bar
1
Hang from the bar at full extension, hands slightly wider than shoulder-width.
2
Begin with a hollow body position (ribs down, slight posterior tilt).
3
Swing into an arch (hips forward, slight back extension), then aggressively return to hollow.
4
As you come back through hollow, drive both feet toward the bar simultaneously.
5
Both feet must contact the bar at the same time.
6
Allow the feet to swing back down, re-establishing rhythm for the next rep.
Common Mistakes
✕
One foot contacting the bar before the other — both must touch simultaneously.
✕
Breaking at the knees (piking) rather than keeping legs straight.
✕
Losing the kip rhythm and grinding out slow, muscular-only reps.
Coaching Tips
✓
Build from knees-to-elbow before attempting full T2B — it builds the kip rhythm and hip flexor strength.
✓
Think "push the bar away" with the lats at the top — this generates the back swing automatically.
Scaling Options
Easier / Beginner
Knees-to-elbow, knees-to-chest, hanging knee raises.
Harder / Advanced
Strict toes-to-bar, L-sit toes-to-bar.
Related WODs
Use Toes-to-Bar in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
What is the T2B standard in CrossFit?
Both feet must contact the pull-up bar simultaneously at the top of the movement. The arms remain straight throughout. Kipping is permitted and standard in CrossFit WODs.
Build It Into a Workout
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Next Training Tools
Hero WODs with Toes-to-Bar
Related Exercises
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