What is a good time for Toes to the Sky, Burpees Don't Lie?

Good times for Toes to the Sky, Burpees Don't Lie depend on your fitness level: Elite athletes finish under 10:00, advanced athletes target 10:00-7:30, intermediate athletes aim for 7:30-5:40, and beginners should focus on proper form over 5:40.

What is considered a good Toes to the Sky, Burpees Don't Lie time?

A good Toes to the Sky, Burpees Don't Lie time for most CrossFit athletes is between 7:30-5:40 (intermediate level). Elite times are under 10:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Toes to the Sky, Burpees Don't Lie?

Your Toes to the Sky, Burpees Don't Lie pace should match your fitness level. Beginners should aim to finish around 5:40 with good form, while advanced athletes can target 10:00-7:30. Always prioritize proper movement over speed.

How do I scale Toes to the Sky, Burpees Don't Lie?

Toes to the Sky, Burpees Don't Lie can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Toes to the Sky, Burpees Don't Lie work?

Toes to the Sky, Burpees Don't Lie primarily works the muscles involved in Toes-to-Bar. This workout develops muscular endurance.

Workout Description

21-15-9 T2B Burpee to target

Why This Workout Is Medium

This workout combines two bodyweight movements in a moderate volume descending ladder. T2B requires grip strength and core endurance, while burpee to target demands full-body conditioning. The 45 total reps per movement creates manageable fatigue accumulation. Most average CrossFitters can complete this as prescribed, though grip fatigue from T2B may force small breaks. The movements don't significantly interfere with each other, and the descending rep scheme provides natural pacing relief.

Benchmark Times for Toes to the Sky, Burpees Don't Lie

Elite: <3:15
Advanced: 3:45-4:20
Intermediate: 5:00-5:40
Beginner: >10:00

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Toes-to-bar and burpees both heavily tax muscular endurance, particularly grip strength, core stamina, and overall body fatigue across 45 total reps each.
Endurance (7/10): The 21-15-9 format with high-rep bodyweight movements creates significant cardiovascular demand, especially as grip fatigue accumulates and breathing becomes labored.
Flexibility (6/10): T2B requires significant shoulder and hip flexibility, while burpee to target demands good overhead mobility and hip flexion range of motion.
Speed (6/10): The descending rep scheme encourages fast transitions and quick movement cycling, with minimal rest between exercises to maintain intensity.
Power (4/10): Burpee to target has explosive jumping component, while T2B requires some power for kipping, but overall more endurance-focused than power-dominant.
Strength (3/10): Primarily bodyweight movements requiring moderate relative strength, with T2B demanding more pulling strength than basic bodyweight exercises.

Movements

Toes-to-Bar

Scaling Options

Reduce T2B to hanging knee raises or lying leg raises. Lower burpee target height or remove target completely. Consider 15-12-9 rep scheme for newer athletes. Use straps for T2B if grip strength is severely limiting.

Scaling Explanation

Scale if you can't perform 5+ consecutive T2B or if grip strength fails completely in first round. Priority is maintaining movement quality and intended time domain. Goal is 4-10 minute completion with consistent movement patterns throughout.

Intended Stimulus

High-intensity glycolytic sprint lasting 4-8 minutes. Tests grip strength endurance, core stability, and ability to maintain power output through fatigue. Primary challenge is muscular endurance with significant cardiovascular demand.

Coach Insight

Break T2B early and often - consider 11-10, 8-7, 5-4 to preserve grip. Focus on hollow body position and controlled descent. For burpees, establish steady rhythm - don't sprint early rounds. Jump and reach for target rather than jumping then reaching. Quick transitions between movements are key. Expect grip to be limiting factor.

Benchmark Notes

This 21-15-9 T2B + Burpee to Target workout follows the classic Fran format but with different movements. Using Fran as the primary anchor (L10: 120-140s, L5: 320-360s, L1: 540-660s), I adjusted for movement differences. T2B are slightly slower than pull-ups (1.5-2.5s vs 1-2s per rep), and burpee to target adds overhead reach complexity compared to thrusters, making them 4-5s per rep vs 2-3s for thrusters. Round 1: ~90-150s, Round 2: ~60-120s with 1.1x fatigue, Round 3: ~45-90s with 1.2x fatigue. The grip-intensive T2B into burpees creates significant interference, adding 20-30% time in later rounds. Total volume of 45 reps per movement with transitions yields the calculated ranges.

Modality Profile

Both Toes-to-Bar and Burpee To Target are bodyweight gymnastics movements, resulting in 100% gymnastics modality

Training Profile

Attribute	Score	Explanation
Endurance	7/10	The 21-15-9 format with high-rep bodyweight movements creates significant cardiovascular demand, especially as grip fatigue accumulates and breathing becomes labored.
Stamina	8/10	Toes-to-bar and burpees both heavily tax muscular endurance, particularly grip strength, core stamina, and overall body fatigue across 45 total reps each.
Strength	3/10	Primarily bodyweight movements requiring moderate relative strength, with T2B demanding more pulling strength than basic bodyweight exercises.
Flexibility	6/10	T2B requires significant shoulder and hip flexibility, while burpee to target demands good overhead mobility and hip flexion range of motion.
Power	4/10	Burpee to target has explosive jumping component, while T2B requires some power for kipping, but overall more endurance-focused than power-dominant.
Speed	6/10	The descending rep scheme encourages fast transitions and quick movement cycling, with minimal rest between exercises to maintain intensity.