WOD: Pat O'Neil
Saturday, September 5, 2026 | CrossFit MYO, San Jose CA
The Workout
Pat O’Neil
20min EMOM 20 Doubles Unders 5 Toes to Bar
Score type: Checkbox
What Makes This Workout Effective
Today’s EMOM builds grip endurance and midline stability through 20 minutes of toes-to-bar paired with double unders. Each round taxes the forearms and lats while forcing continuous coordination between upper-body pulling and rhythmic cardio output. The cumulative effect is improved blood-flow capacity to the forearms and better rhythm under fatigue, two skills that translate directly to gymnastic density work.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 20 Double Unders + 5 Toes-to-Bar |
| Intermediate | 20 Double Unders (scale to 30 Single Unders) + 5 Knees-to-Elbows (kipping allowed) |
| Beginner | 20 Single Unders + 5 Knee Raises on the rig (no hang required) |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How should I pace my toes-to-bar sets across all 20 rounds?
A: Break early and often. Plan to do 2-2-1 or 3-2 from the start rather than attempting all 5 unbroken every round. Finishing each station with 10-15 seconds of rest preserves grip and keeps your double unders crisp.
Q: My grip is shot by round 10. What should I adjust?
A: Chalk up between rounds and loosen your grip on the bar between reps—relaxed hanging shoulders recover faster than death-grip holds. If forearms are burning before minute 2, scale to knees-to-elbows immediately rather than gutting out singles.
Q: I’ve never done toes-to-bar before. Where do I start?
A: Begin with knee raises hanging from the rig to build lat strength and grip tolerance. Focus on pulling your chest down toward the bar rather than lifting your knees up—once that hollow-body position feels natural, toes-to-bar is the next small step.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
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