12-minute pull-up and toes-to-bar EMOM
- 12 minutes
- EMOM · every 1 min
- Pull-up bar
Five pull-ups on odd minutes, six toes-to-bar on even minutes, six rounds. It is built for practising bar skills while fresh enough to keep them clean, not for exhausting you.
It opens in the builder, so you can change anything first, then press Start session.
Minute by minute
| Minute | Movement | Reps |
|---|---|---|
| 1 | Pull-up | 5 |
| 2 | Toes-to-bar | 6 |
| 3 | Pull-up | 5 |
| 4 | Toes-to-bar | 6 |
| 5 | Pull-up | 5 |
| 6 | Toes-to-bar | 6 |
| 7 | Pull-up | 5 |
| 8 | Toes-to-bar | 6 |
| 9 | Pull-up | 5 |
| 10 | Toes-to-bar | 6 |
| 11 | Pull-up | 5 |
| 12 | Toes-to-bar | 6 |
How it runs
Both movements hang from the bar, so grip is the real limit. The alternation gives your shoulders a pull-then-core pattern, and the rest of each minute is when your forearms recover — so get off the bar for it.
Choosing weight and pace
Choose rep counts you can finish unbroken, or in two quick sets, inside 30 seconds. If you have to break the reps into singles, the count is too high. Drop off the bar as soon as the set is done.
Easier
- Use jumping or banded pull-ups, 5 reps.
- Replace toes-to-bar with hanging knee raises, 8 reps.
Harder
- Use strict pull-ups, or add a rep to each.
- Run it for 16 minutes.
More workouts
- 16-minute row and double-under EMOM — 16 minutes
- 10-minute bodyweight EMOM — 10 minutes
- 16-minute dumbbell EMOM with a rest minute — 16 minutes
- All workouts
Stop if something hurts. If you have an injury or a health condition, check with a professional before trying a new workout.Privacy