Scaling:
This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.
Intermediate Option:
4 rounds for time of:
10 GHD sit-ups
30 thrusters
45 double-unders
♀ 35 lb. ♂ 45 lb.
Beginner Option:
3 rounds for time of:
15 sit-ups
30 squats
45 single-unders
Run 1,000 meters
Then,
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run 1,000 meters
Post time to comments.
Scaling:
This is a long workout. New athletes should reduce the volume. Intermediate athletes can perform this workout as prescribed with time restrictions for each segment.
Intermediate Option:
For time:
Run 1,000 meters (or 5 minutes)
Then, with a 20-minute time cap, work through
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run the same distance
Beginner Option:
For time:
Jog 800 meters (or 5 minutes)
Then,
3 rounds of:
10 assisted push-ups
15 med-ball cleans
15 burpees
Then,
Jog the same distance
Scaling:
This longer workout contains large sets of each exercise. Reduce the number of reps so each round can be completed in less than 10 minutes. While breaks will be needed to get through each set, scale down to avoid total failure and encourage consistent movement.
Intermediate Option:
3 rounds for time of:
Run 800 meters
20 pull-ups
30 push-ups
40 squats
Beginner Option:
3 rounds for time of:
Run 400 meters
15 ring rows
20 assisted push-ups
25 squats
Post rounds completed to comments.
Compare to 200604.
Scaling:
Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
♀ 30-lb. dumbbell
♂ 45-lb. dumbbell
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
10 AbMat sit-ups
10 walking lunges
20-yard waiter walk