Scaling:
Newer athletes should reduce the distance on the rower, and modify the GHD sit-up to an AbMat sit-up, but practice the GHD work during warm-up. Intermediate athletes can do this workout as prescribed.
Then, 5 rounds of:
20 back extensions
16 GHD sit-ups
Then, row 1,000 meters
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Compare to 160102.
Scaling:
Beginner-level athletes can use the warm-up to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout. Intermediate athletes can reduce the volume on the GHD.
40 GHD sit-ups
4 legless rope climbs, 15 feet
800-meter run
30 GHD sit-ups
3 legless rope climbs
400-meter run
20 GHD sit-ups
2 legless rope climbs
200-meter run
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Scaling:
Today’s workout has a moderate time domain and comprises a single round with decreasing reps and distances. With your midline being a major factor in this workout, expect the GHD sit-ups to interfere with your rope climbs and runs. Advanced athletes should push the pace on the runs and try to go unbroken on the GHD sit-ups. Less-experienced athletes should pace the runs to set themselves up for success with the sit-ups and rope climbs.
Scaling:
Today’s workout will tax your midline. If you are less familiar with the GHD machine, use your warm-up for controlled exposure to the GHD, but choose AbMat sit-ups for the workout. Intermediate athletes can reduce the reps or incorporate a mixture of both GHD and AbMat sit-ups.