Want to follow in the footsteps of Tia-Clair Toomey? Maybe you just want one heck of a workout. Either way, she posted a short clip of a recent barbell WOD, and we can’t wait to try it at the box.

Tia-Clair Toomey’s Barbell WOD

5 sets with minimal rest

  • 3 ring muscle-ups
  • 3 power cleans + 3 front squats + 3 thrusters
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With the goal being minimal rest, aim for a weight that you can cycle fairly quickly without letting go of the barbell in between reps. It’s not about going as heavy as possible. It’s about moving quickly.

If you can’t RX muscle-ups quite yet, don’t push it! Consider scaling them to kipping pull-ups, pull-ups with a band, or ring rows.

As long as the barbell WOD is challenging for you, then you’re doing it right.

Get to work!

Main image: Tia-Clair Toomey/Instagram