3 rounds for time of:
400-meter run
30 GHD sit-ups
100-foot front-rack walking lunge
♀ 65 lb
♂ 95 lb
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Stimulus and Strategy:
Today’s workout is a bit of a midline mash-up. Expect the GHD sit-ups and the front-rack lunges to conflict with one another and make running more challenging. Aim to complete this workout in about 20 minutes or less. Choose a weight for the lunges that allows you to complete the distance in 2 sets or less in each round. If you are not familiar with the GHD sit-up or are not consistently performing the movement, reduce the reps and range of motion.
Scaling:
Reduce the loading of the barbell. Reduce the reps of the GHD sit-ups. Reduce the distance of the run and the front-rack lunge.
To reduce the complexity of the GHD sit-ups, limit the range of motion. For the front-rack lunges, consider using a pair of dumbbells to help minimize issues with the rack position.
In case of injury or limitation, for the run, complete 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg. For the GHD sit-ups, perform V-ups or sit-ups. For the front-rack lunge, perform this movement with no weight or consider a low box step-up.
Intermediate option:
3 rounds for time of:
400-meter run
20 GHD sit-ups to parallel
100-foot front-rack walking lunge
♀ 55 lb
♂ 75 lb
Beginner option:
3 rounds for time of:
200-meter run
20 AbMat sit-ups
50-foot walking lunge
Coaching cues:
For the front-rack walking lunge, step long, keep your chest up, and drive through your front heel. Avoid letting your knee cave inward.
Resources:
Running Drills | Pose Alignment
The GHD Sit-Up
The Front-Rack Lunge
GHD Sit-Up Progressions
The AbMat Sit-Up
The Walking Lunge
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