November to Remember: T2B Edition

This Month’s Challenge! One month. One skill. Let's see what you can build.

November is here, and we're giving ourselves a new challenge at CFPA: November to Remember: T2B Edition!

Whether you're already stringing together toes-to-bar or you're still working on getting comfortable hanging from the rig, this challenge is for you.

The goal isn't to see who can do the most reps or who can get their toes to the bar first. It's about putting in consistent work, building capacity, improving your movement, and seeing what changes when you dedicate a little time to a specific skill.

We're kicking things off with a baseline test, spending two weeks building, and finishing the month with a retest to see what progress we've made. Here's how it works!

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Week 1: Establish Your Baseline

Your starting point matters.

We'll kick off the challenge with a 2-minute test. Your goal is to accumulate as many quality reps as possible in two minutes using your current movement variation. Depending on where you are with the movement, that might mean hanging marches, strict or swinging knee raises, knees-to-chest, alternating toes to bar, toes-to-bar.

Record your total reps and the movement you performed. You'll repeat the same test at the end of the month so you can compare your results.

A few things to remember:

• Every rep needs to meet the movement standard you've chosen so our re-test is accurate.
• Break up your sets as needed. You don't need to go unbroken.
• Quality matters more than squeezing out one extra rep.
• Your score is your starting point, not a comparison to anyone else's.

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Weeks 2 & 3: Put in the Work

This is where the progress happens.

For the next two weeks, we'll use a short EMOM (Every Minute on the Minute) to build your capacity. An EMOM means you complete your assigned reps at the start of each minute, then rest for whatever time remains before the next minute begins.

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Week 2: Build Your Rhythm

Complete your T2B EMOM three times during the week.

• Set a timer for 4 minutes.
• Complete your assigned reps every minute.
• Rest for the remainder of each minute.
• Choose a rep target you can maintain with good technique throughout all four minutes.

Your starting target is approximately 20-25% of your Week 1 baseline score per minute, rounded to a practical whole number. For example, if you accumulated 30 reps during your baseline test, your starting target would be 6 reps per minute. The goal is to find a pace you can repeat without reaching failure or sacrificing technique.

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Week 3: Keep Building

Complete your T2B EMOM three times during the week. This time, set your timer for 5 minutes.

Start with the same per-minute target you used in Week 2. If you finished your previous sessions comfortably, maintained good movement quality, and recovered well between sets, you can consider a small increase in reps. If Week 2 was challenging, keep the same target or scale it back. You don't have to increase your reps to make progress! We're working toward better consistency and the ability to repeat quality reps over a longer period of time.

The goal is to build capacity, not to hit failure every time you touch the bar.

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Week 4: Time to Retest!

Let's see what a month of consistent work can do.

It's time to repeat your original 2-minute test. Use the same movement variation and the same movement standards you used in Week 1. Accumulate as many quality reps as possible, then compare your new score to your baseline.

Maybe you get more reps. Maybe your reps feel smoother and more controlled. Maybe you discover that you can string together movements that previously felt difficult. All of those are worth celebrating. Record your new score and see how far you've come!

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The Rules

Here's everything you need to participate:

1. Complete your baseline test in Week 1. Record your total reps and movement variation.
2. Complete three EMOM sessions in Week 2. Four minutes, using your individual rep target.
3. Complete three EMOM sessions in Week 3. Five minutes, maintaining or modestly increasing your target as appropriate.
4. Retest in Week 4. Repeat the original two-minute test under the same conditions.
5. Prioritize quality. No failed reps, no pushing through pain, and no sacrificing technique to chase a score.
6. Track your progress. Your score is yours to improve. Focus on your own starting point rather than comparing yourself to someone else's.

Choose a variation that allows you to perform the movement safely and consistently. If you're unsure where to start, ask a CFPA coach for help selecting the right progression and setting an appropriate target.

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What Are We Really Working Toward?

Toes-to-bar takes more than just getting your feet to the bar. It requires coordination, timing, grip strength, core control, and the ability to repeat the movement without burning out too quickly.

This month's challenge gives you a chance to work on those pieces in a manageable way, outside the pressure of a workout where you're racing the clock.

And remember: you don't need to have toes-to-bar today to make progress this month.

Maybe your goal is to get more comfortable with your kip. Maybe you're working toward your first hanging knee raise. Maybe you're trying to string together more toes-to-bar without having to drop from the rig every few reps. Wherever you're starting, there's something to work toward.

Welcome to November to Remember: T2B Edition. Let's get those toes up!