On a 3-minute clock for 4 rounds:
30 GHD hip extensions
25 GHD sit-ups
Max-reps box jumps
Rest 2 minutes between rounds.
♀ 24-inch box
♂ 30-inch box
Stimulus and Strategy:
Today’s workout is a gymnastics triplet. Push through the movements on the GHD, then complete as many box jumps as possible in the remaining time. Reduce the reps and/or complexity of the GHD movements so you have at least 30 seconds for box jumps. Remember, there is rest between sets, so push the pace and don’t hold back.
Scaling:
Reduce the reps of the GHD movements. Reduce the total number of rounds.
If you are not familiar with or have not been training consistently with the GHD, reduce the complexity of the GHD sit-ups by reducing the range of motion to parallel. For the GHD hip extensions, reduce the range of motion. For the box jumps, reduce the height of the box.
In case of an injury or limitation, consider performing sit-ups, V-ups, or hollow rocks for the GHD sit-ups. For the GHD hip extensions, perform a superman hold on the GHD or perform superman arch-ups on the ground. For the box jumps, perform a box step-up.
Intermediate option:
On a 3-minute clock for 4 rounds:
20 GHD hip extensions
15 GHD sit-ups to parallel
Max-reps box jumps
Rest 2 minutes between rounds.
♀ 20-inch box
♂ 24-inch box
Beginner option:
On a 3-minute clock for 4 rounds:
20-second GHD Superman hold
15 AbMat sit-ups
Max-reps box step-ups
Rest 2 minutes between rounds.
♀ 12-inch box
♂ 20-inch box
Coaching cues:
Think of the GHD hip extension like a good morning. The flexion at the hips occurs while the trunk stays static and unchanging.
Resources:
The GHD Hip Extension
The GHD Sit-Up
The Box Jump
GHD Hip Extension Tips
GHD Sit-Up Progression
Superman Hold
The AbMat Sit-Up
The Box Step-Up
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