3 rounds for time of:
20 sumo deadlift high pulls
40 GHD sit-ups
120 double-unders
♀ 65 lb
♂ 95 lb
Scaling:
Today’s workout is a moderate-duration effort and will challenge the integrity of your midline. Your goal should be to keep each round to 5 minutes or less. The loading of the barbell should be light and allow you to perform at least 10 reps every time you pick it up. Spend no more than 2 minutes performing double-unders. If you have not been consistent in accumulating volume on the GHD within the last few weeks, reduce the reps and range of motion for this movement.
Intermediate option:
3 rounds for time of:
20 sumo deadlift high pulls
20 GHD sit-ups to parallel
60 double-unders
♀ 55 lb
♂ 75 lb
Beginner option:
3 rounds for time of:
20 sumo deadlift high pulls
20 AbMat sit-ups
60 single-unders
♀ 35 lb
♂ 45 lb
Resources:
The Sumo Deadlift High Pull
The GHD Sit-Up
The Double-Under
Training the GHD Sit-Up
The Power of Progression, Part 3: Sumo Deadlift High Pull
Find a gym near you:
View the CrossFit map