Toes-to-bar is CrossFit's standard midline test on the rig: from a hang, both feet must touch the bar between your hands, every rep. The movement blends grip endurance, lat strength and hip-flexor power with the same kip rhythm that drives pull-ups - and rhythm is precisely what separates athletes who flow through 30 from those who fight for 5. A fixture in the Open nearly every year, T2B efficiency quietly decides hundreds of leaderboard places every February.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 1-3 | 0-2 |
| novice | 6-8 | 4-6 |
| intermediate | 15 | 10-12 |
| advanced | 30 | 22 |
| elite | 45+ | 35+ |
Max unbroken reps.
Where does your Toes to Bar land?
Log it once and the app places you on this table automatically, then tracks the trend.
The efficient rep is lats-first: push down on the bar to swing the hips back, then throw the toes up as the body returns - kick and pull must meet in the middle. Keep the legs together and slightly bent if hamstring flexibility limits you. The classic energy leak is a dying swing: if your rhythm breaks, stop, take one swing to reset, and continue - it's cheaper than fighting a dead hang. Grip gives out before abs: train max sets fresh and manage hands in workouts.
Progression: hanging knee raises, knees-to-elbows, single-leg toe touches, then full T2B with a coach watching the kip timing.
Log every result, see your progress over time, and know exactly where you stand.
Free on iOS and Android. No account needed to start.