42-30-18 reps for time of:
GHD sit-ups
Dumbbell shoulder-to-overheads
♀ 35-lb dumbbells
♂ 50-lb dumbbells
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Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting couplet. The midline stabilization and lower-body fatigue created by the GHD sit-ups will make the dumbbell shoulder-to-overheads more challenging, so manage your reps accordingly. The loading for the dumbbells should be moderate, but expect it to feel heavier than you want following the GHD. You should be able to perform consistent sets of 10 reps.
Scaling:
Reduce the loading of the dumbbells. Reduce the repetitions of the movements.
If you are not familiar with or have not been training consistently on the GHD, minimize the complexity of the GHD sit-ups by reducing the range of motion to parallel.
In case of an injury or limitation, consider performing sit-ups, V-ups, or hollow rocks for the GHD sit-ups. For the dumbbell shoulder-to-overheads, consider performing seated dumbbell shoulder presses or single-arm dumbbell shoulder-to-overheads.
Intermediate option:
35-25-15 reps for time of:
GHD sit-ups to parallel
Dumbbell shoulder-to-overheads
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
21-15-9 reps for time of:
AbMat sit-ups
Dumbbell shoulder-to-overheads
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
When performing the dumbbell shoulder-to-overheads, focus on keeping the biceps close to your ears as the dumbbells are pressed overhead.
Resources:
The GHD Sit-Up
The Dumbbell Push Press
The Dumbbell Push Jerk
The AbMat Sit-Up
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