Toes 2 Bar has always been an exercise I have never felt comfortable on, especially doing reps of anything over 8 in a set. As outlined in Toes 2 Bar Program, set myself 6 different sessions to do, aiming to get about 2-4 sessions done a week of the program over 8-12 weeks.

Toes 2 Bar was an exercise that I felt did not really contribute to huge muscle soreness, or really destroy a muscle group for my workout so I was able to do these pretty consistently most weeks.

The goal was to increase the amount of reps I could do, not only in one set but multiple sets. I put these in at the start of my workouts, after my warmup so I was relatively fresh. I got almost five sessions done of each of the sessions before I stopped. I felt a bit burn out and ready to change from these. Setting a 10 weeks cap I the future should help this.

After 27 sessions across about 10 weeks, here is what happened:

• Max set of unbroken toes 2 bar: 18 –> 29
• Max reps in 1 minute: 18 –> 30
• Max sets in repeating minute efforts (1 minute on, 1 minute off for 6 mins)
  • 18/16/14 –> 30/ 19/ 15
  • Increase of 48 reps to 64 reps

My Conclusions:

• My stamina in the toes 2 bar improved dramatically. There was a 33% increase in the amount of reps I could do in 3 minutes
• I could do longer unbroken sets. My max unbroken set improved by 61%
• Keep to four efforts for each session, should take about 10 weeks
• The constantly varied session allows you d to the program without a deload for a decent amount of weeks.
• Biggest gain was not the max set but the gains across multiple efforts and high volume sets
• Definitely something I will revisit in the future, potentially closer to the open.

Results are seen below:

Session 1: Max Unbroken

Session 2: As many unbroken sets as possible of a chosen number (inn brackets)

Session 3: AMRAP 1 min on/ 1 off x3

Session 4: Every 15 seconds certain amount of reps (reps I brackets)

Session 5: EMOM for 5 minutes

Session 6: Starting at 1, build up by 1 each time of unbroken sets, 5 minute cap