The Gymnastics Grinder - Crossfit Workout

Toes to bar is a powerful gymnastics movement that targets your core, grip, lats, and hip flexors, making it a key element in many high-intensity toes to bar workouts.

In this workout, toes to bar challenge your core strength, rhythm, and coordination while under fatigue. Whether you're kipping or going strict, it’s an essential skill for improving gymnastics capacity and midline control in CrossFit.

The rope climb is a classic functional fitness movement that develops upper body pulling strength, grip endurance, and core control. Frequently featured in rope climb workouts, it challenges both technique and toughness.

In this workout, rope climbs train your lats, arms, and abs, while demanding coordination and efficient footwork. Whether performed legless or with a J-hook, the rope climb builds confidence and capacity in gymnastics-style pulling.

The jumping lunge is a high-intensity, plyometric movement that builds explosive leg power, balance, and endurance. Common in many jumping lunge workouts, it challenges both your lower body strength and cardiovascular capacity.

In this workout, jumping lunges train quads, glutes, hamstrings, and core stability, all while improving coordination and agility. Whether performed for reps or time, the jumping lunge adds speed, intensity, and athleticism to any functional fitness routine.

Knee raises are a core-focused gymnastics movement that builds abdominal strength, hip flexor control, and grip endurance. Common in beginner and advanced knee raise workouts, they’re performed hanging from a pull-up bar, bringing the knees toward the chest.

In this workout, knee raises train midline stability and coordination, making them a great progression toward toes-to-bar. Whether strict or kipping, knee raises are an effective and scalable movement for developing strong, functional core strength.

The rope pull is a scalable alternative to rope climbs that builds upper body pulling strength, grip endurance, and core stability. Common in rope pull workouts, it’s typically performed from a seated or standing position, pulling the rope hand-over-hand for distance or reps.

In this workout, rope pulls train your lats, biceps, and midline, while mimicking the movement pattern of a rope climb without leaving the ground. They’re perfect for building vertical pulling capacity in a safe, accessible way.

The ring dip hold is an advanced isometric movement that builds shoulder stability, tricep strength, and core control. Common in ring dip hold workouts, it requires maintaining a locked-out support position on gymnastic rings — demanding strength, balance, and tension.

In this workout, ring dip holds improve gymnastics strength, midline activation, and body control, making them an ideal accessory for building strict dips, muscle-ups, and overhead pressing capacity.

Knees to elbows is a gymnastics-based core movement performed hanging from a pull-up bar, where the knees are driven upward to make contact with the elbows. Frequently featured in knees to elbows workouts, it trains core strength, grip endurance, and body control—all under tension.

In this workout, knees to elbows develop midline stability, lat activation, and coordination, serving as a foundational skill for more advanced movements like toes-to-bar. They’re an effective way to build functional core strength while improving shoulder and hip mobility in dynamic settings.