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Workout of the day


Mr. Joshua

5 rounds for time of:

Run 400 meters
30 GHD sit-ups
15 deadlifts

♀ 165 lb. ♂ 250 lb.

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Compare to 160701.

Planche Progressions


Comments on WOD 190706

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Chris MeldrumJuly 6th, 2019 at 12:16 am

somehow i suspected there would be 3 heroes in a row! kudos!

Matt ZeroJuly 6th, 2019 at 1:10 am

Amen! Huge kudos!

Jim RixJuly 6th, 2019 at 6:12 am

Make that 2 amens.

Juan AcevedoJuly 6th, 2019 at 12:55 am

INTENDED STIMULUS . I am sure you saw this one coming! This is grunt work at its best. A violent and aggressive hip flexion, combined with a heavy and slow hip extension, with running in between them to taper off the fatigued midline. This means the complementary muscles of your trunk/core will be hit pretty hard, and the run will be your oasis. This is a long effort, for sure. However nothing should stop you from moving for very long. Everything should be manageable. Aim your scaling so that this takes you around 25 minutes. Choose a distance for the run that you feel confident you can complete under 2:30 at a recovery pace. If you have never done GHD sit-ups this is NOT the context in which to try them, AbMat sit-ups will do just fine. If you have trained GHD sit-ups before but 150 is a number you have never done in a single workout, scale the number down. This is a powerful movement that will get you pretty sore, and we have next week to train, so keep that in mind. The weight on the deadlifts should be something you could cycle with at most two breaks per round with very little rest. The objective is that this workout does not become a super long grind. We want it right on that 20-25 mark. That's the sweet spot. . OPTION 1 Five rounds for time of: Run 400 meters 24 GHD sit-ups 12 deadlifts ♀ 165 lb. ♂ 250 lb. OPTION 2 Five rounds for time of: Run 400 meters 30 AbMat sit-ups 12 deadlifts ♀ 115 lb. ♂ 165 lb. OPTION 3 Five rounds for time of: Run 250 meters 20 AbMat sit-ups 10 deadlifts ♀ 80 lb. ♂ 115 lb.

Nathan HutchesonJuly 6th, 2019 at 6:23 pm

Juan, what do you have your gym do post workout? Do you guys do targeted stretching, mobility, or gymnastics like the planche progression posted here?

Bryan RosenJuly 6th, 2019 at 1:21 am

Warm-up for 190706: GENERAL WARM-UP Run 400 meters 2 rounds of: 10 ring rows 10 push-ups 10 GHD hip extensions 10 straight-legged sit-ups 10 PVC overhead squats 20-sec Samson stretch, per side SPECIFIC WARM-UP GHD sit-up Perform 3 sets of 3 reps of each: 1/4 GHD sit-up + GHD sit-up to parallel + full range of motion GHD sit-up Deadlift 30-seconds of 3-point hip-hinge drill with PVC 10 deadlifts with an empty barbell Build up Build up to working weight by performing 5 sets of 3 reps, increasing in load each set > Perform 2 reps of sit-up variation after sets 2 and 4

Chris SinagogaJuly 6th, 2019 at 2:03 am

Champions Club Scaling Notes RANT: As I talked about during the JT notes, common knowledge says that workouts with heavier weights should be shorter in duration. This one gives us the opportunity to practice the opposite of that. If the back stays still, I think it’s a good idea to try a weight that you’ll need to break into 3 sets in the last 3 rounds. Being able to lift something heavy while fresh is not nearly as impressive as being able to lift something heavy while you are drained. Here’s our gym’s workout highlights from this back in Summer 2016, and also shows the “Secret GHD” we use that can hold up to 10 people. (w/f safe) I SHOULD TRY THIS RX’D IF: I can do 5 reps in a row of 250 and have access to a GHD ORGANIC SCALES: Strength – as is, but maybe slow the GHD sit-ups down and do less reps Stamina – try 3 rounds of 800, 40, 30 reps respectively Endurance – lighted up the deadlift so you can go juuuuust on the brink of unbroken Flexibility – less reps on the GHD but all the way back (squeeze your butt once you pass horizontal) NEUROLOGICAL SCALES: Coordination – have you ever tried to hold your midline tight while all energy is gone? Accuracy – rest as needed between rounds, keep even splits for all rounds Agility – lighten up weight on deadlifts and speed them up (add reps if need be) and focus on quick cadence on run Balance – focus on fall in the run, shoes off and arches up on the deadlift. Also, feel what happens to your abs once you pass vertical on the GHD – no wonder why running is such a good “ab” exercise. GROUP VERSION: oh you haven’t built a 10-person GHD out of wood? Fair enough. L-sits or strict knees to elbows (if bar space is available) would be the go-to instead of sit-ups. WARMUP: Running jump rope – running prep Squat – deadlift prep Handstand – spend some time overhead Rope climb – hang on to some things Kb swing – GHD sit-up prep for timing GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 7. This is a tough one but muscular fatigue usually forces a rest

Steven ThunanderJuly 6th, 2019 at 3:48 am

Globo Scale: If you have a glute ham raise machine or a roman chair, and a barbell and plates you can manage this one as Rxed. You can also place your feet under 2 dumbbells or the dumbbell rack (or the smith machine bar!) and sit perpendicular on a bench propped up with some plates for clearance, or do the same with an exercise ball. If that is not possible sub in inclined situps or weighted situps. (Sub is 30 inclined situps 20lb db, 35lb db abmat situps) Be warned here, scale back the GHD Situps or sub something else (such as abmat situps) if you haven't done a lot of these recently as GHD Situps have a high propensity to cause rhabdomyolysis. The deadlifts shouldn't be too much of a problem; if your globo hates deadlifts use pads under the plates and lower with control. If you have to scale the weight to make this possible do so. If you are barbell challenged (IE hotel gym or Planet Fitness), do 30 deadlifts with 50/35lb dbs. Run subs are 500m row or 27 cal assault bike. In an ill equipped gym with just dumbbells this may look like this 5 rft run 400m on a treadmill, slight incline 30 weighted situps with 35lb db or 30 "bench GHD/exercise ball GHD" situps 30 deadlifts 50lb dbs.

Steven ThunanderJuly 6th, 2019 at 3:51 am

Female scaling for the DB situps are 10 lb db incline situps and 25lb db abmat situps. Again remember to scale as needed from there.

Eric O'ConnorJuly 6th, 2019 at 6:06 am

I have done this workout several times and it is a core thrasher! If your abs and back are sore from yesterdays workout, consider performing a longer than normal warm-up and potentially consider scaling the workout a little more than usual. Here are some other scaling thoughts: Run: I will have nearly all of my athletes perform the run as prescribed. I will reduce distance or modify the movement to another monostructural exercise, on an individual basis, if needed. GHD Sit-ups- I consider the volume of this movement to be very high. I will take a very cautious approach, as most of my athletes do not have a lot of exposure to this exercise. Here’s a quick video for proper execution of the movement: As a general guideline, I will have experienced athletes attempt this exercise as prescribed if they have been consistently performing the movement for volumes of over 75 total reps. For experienced athletes that have not had recent exposure to the movement, I will reduce the reps and/or scale to a ½ range of motion GHD sit-up, where they lower their torso parallel to the floor. For athletes that are new or de-conditioned, I will most likely modify the movement to a straight-leg abmat sit-up, where the finish position is achieved when the hands touch the toes. Regardless of the movement modifications, most will still need a reduction in reps. Deadlift: I consider the prescribed load to be fairly heavy today, especially when being performed after the GHD sit-ups. I will look to utilize loads that challenge the athlete to complete 15 reps unbroken on the first round while potentially forcing the athlete to break-up the reps on the last few rounds. Beyond reducing the loads, I may reduce reps per round on an individual basis.

Brendan MullanJuly 6th, 2019 at 8:29 am

5 RFT 400m run 30 butterfly situps 15 deadlifts @ 90kg 27.25 min Great workout...never thought I'd look forward to running so much 😅

Eric RyanJuly 6th, 2019 at 9:25 am

juan acevedo; thanks for your input. been following your coaching from day one and the scaling options are beautiful. keep on brother

Juan AcevedoJuly 6th, 2019 at 5:26 pm

Thanks so much Eric! Thanks for letting me know! I will keep trying to improve and giving the best content I can. It is a team effort! I learn from Chris, Bryan, Eric and Steve! This an awesome community, we are lucky to be a part of it!

Mike AndridgeJuly 6th, 2019 at 12:25 pm

Made up Joshie results there Might make up Mr. Joshua tonight....

Jim RixJuly 6th, 2019 at 3:18 pm

If you do this after Joshie, in one day...that’d be quite the body thrashing!

Mike AndridgeJuly 6th, 2019 at 9:04 pm

Nope---schedule opened up for Sunday to honor Mr. Joshua:)

Clark PewJuly 6th, 2019 at 1:10 pm

24:09 - abmat sit-ups; 125# DLs

Daniel ShepardJuly 6th, 2019 at 1:23 pm


Kyle BuchananJuly 6th, 2019 at 1:46 pm

23:08 250lb, ab mat sit ups, 400m on assault runner:)

Saeed YousefiJuly 6th, 2019 at 2:20 pm

Best training Time 30 m Deadlift 50 kg

Michael ArkoJuly 6th, 2019 at 2:35 pm

DLs scaled to 175lbs (70% of Rx) 32:55 Lots of troubles with the GPS on the runs. (Is there a new iOS that I need to upgrade?) I turned around at same point consistently but I think the distance was more like 450m not 400.

Sebastien FitzpatrickJuly 6th, 2019 at 3:18 pm

31:43 Rx (2:52 faster) Never looked forward to a rest day so bad..

Jim RixJuly 6th, 2019 at 5:01 pm

No kidding.

Hunter JonesJuly 6th, 2019 at 3:54 pm

24:01 RX

Jim RixJuly 6th, 2019 at 5:01 pm

Very impressive!

Jim RixJuly 6th, 2019 at 4:59 pm

Well, that was brutal. Scaled to 24 GHDs and 205# 38:48 Final round of GHDs did 8 GHDs and 16 abmat sit-ups All deadlift unbroken save round 2 Took running shoes off for deadlifts Thanks for your commitment, Joshua, and blessings to your family.

Dave DeCosteJuly 6th, 2019 at 5:03 pm

29:44 Rx Thanks to HQ for the hero workouts the past three days. It’s humbling to be able to honor our fallen heroes.

Dale TruemanJuly 6th, 2019 at 5:38 pm

Scaled 165 DL and AbMat Sit-ups : 24:05

Nathan HutchesonJuly 6th, 2019 at 6:21 pm

YMCA version Time: 31+ mins (with scales) 34/Male/140lbs 400m run + 150m down/upstairs to track; time for 400m: 2, 1:40, 1:58, 2+, 2+ mins 30 incline situps (~45 degrees) 12-10-10-10-12 deadlifts @ 175 lb 31 mins - Runs for 400m were slower than I would like; also I have a bit of a jog to get down to my 400m outdoor track; so 400m + 150m Also, for the little videos they post on the page; here planche progression. Are those meant for post-workout, or just for when we have time to work them in?

Danny BostwickJuly 6th, 2019 at 6:42 pm

Did my best to hit this one, but it just wasn't in the cards. Really sore abs from yesterday and a friend came over to lift. Did some Deads and some farmers carries and will run, but no GHDs. See ya Monday.

Nathan HutchesonJuly 6th, 2019 at 7:26 pm

Yeah, I haven't seen farmer carries on here in a bit. I love them for rock climbing cross training.

Nicole DeaverJuly 6th, 2019 at 7:31 pm

28:29 Rx- all but no GHD so subbed 30 incline sit-ups Rds 4 & 5 I could barely hold onto the bar for more than 4-5 reps at a time. Having the garage door open in 90° weather doesn’t help the palms not be extra sweaty either.

Danny BostwickJuly 6th, 2019 at 8:27 pm

A pair of Mechanix gloves are a game changer on days like this. I’m am east coaster and days like this chalk just turns to mud, but the gloves really allow me to keep moving.

Nicole DeaverJuly 7th, 2019 at 12:09 pm

Thanks for the tip Danny! We are East Coasters (Pa) too.

Shaun StapletonJuly 6th, 2019 at 8:00 pm

5 rounds: 400m run 30 AbMat sit ups 15 deadlifts (225) Time: 24:33

Russell AlbrychtJuly 6th, 2019 at 9:24 pm

32:58, 165# DL 12 reps, to parallel with first 2 rounds on GHD, 24 reps, 500m row 5 rounds,

Jeff StrainJuly 6th, 2019 at 10:47 pm

Had to scale this one a bit, but thoroughly enjoyed it. 400m run (treadmill slight incline) 24 ab mat sit ups (no GHD in my garage) 12 deadlifts at 205 24:26

Mark SwansonJuly 6th, 2019 at 11:46 pm

Scaled to 3 rds, 400m, 10 reps 150 lb DL 10:45 mas/145/62

Michael BishopJuly 6th, 2019 at 11:47 pm

scaled down to: 5 rounds of 400m run (treadmill) 10x225 DL (within a week of a twinge) 20 GHD sit-ups (15 + 5) 23:56 about a minute faster than 3 years ago

Joel VandruffJuly 6th, 2019 at 11:49 pm


Joel VandruffJuly 6th, 2019 at 11:49 pm


Jesse MontagninoJuly 6th, 2019 at 11:55 pm

33:00 30 parallel ghd 225 lb D 2225 20 below parallel ghd 65 lb 3 rds

Tripp StarlingJuly 6th, 2019 at 11:58 pm

Scaled to 5 RFT of: 400 m run 30 ab mat sit-ups 12 deadlifts @ 165# 21:13 Jackie: 5 RFT 400 m row 20 abmat sit-ups 15 dl @ 75# 23:30

Scott WiedmeyerJuly 7th, 2019 at 1:21 am

32 / M / 5'9" / 137lbs 5 rounds: Single-unders x150 Sit-ups x15 45lb dumbbells deadlifts x15 23:24

Jacob CramJuly 7th, 2019 at 1:47 am

31:10 only 4 rounds

Vincent DahlqvistJuly 7th, 2019 at 6:48 am

39:50, 5 rounds of 400 m run, 30 ab mat sit-ups, 15 deadlift 250Ibs

Michael MarleauJuly 7th, 2019 at 9:16 am

Mr. Joshua 5 rounds for time of: Run 400 meters 30 GHD sit-ups 15 deadlifts ♂ 250 lb. (225lb) 31:40

Mike AndridgeJuly 7th, 2019 at 12:20 pm

RIP Mr. Joshua scaled to 3 rnds 400m run 30 abmat situps 10 dl @ 165 17:33 m/49/175

Marcel SchreiberJuly 7th, 2019 at 12:40 pm

Scaled to 90 kg 4 Runden 400m Run und 17 Ghd Situps 35,10 min Abgebrochen, da Ausführungen schlechter wurden und ich kann nur trainieren, wenn alle Ausführungen nahezu perfekt sind! Deshalb hab ich abgebrochen! Muss nun doch noch an meiner Kraftausdauer arbeiten! Aber geiles Workout! Respekt an alle die das durchgezogen haben!

Phillip PitskyJuly 7th, 2019 at 12:40 pm

Option 2: 26:41

Humaid AlshamsiJuly 7th, 2019 at 3:56 pm

Its my first Crossfit workout , and im already satisfied with it. The WOD was great. 5RFT 400m run on normal treadmill 30 sit-ups ab mat 20 deadlifts 15kg bar “dont have bumper plates” It was intense great workout.

Humaid AlshamsiJuly 7th, 2019 at 3:57 pm

Timing was 24min

John DoodyJuly 7th, 2019 at 5:06 pm

27:31. Used a bench with an abmat for GHD sit-ups

Geoffroy CastelnauJuly 7th, 2019 at 5:46 pm

25:06 Scaled to 400m run / 30 sit-ups / 15 100# deadlifts M / 40y / 176cm / 72kg

Js SmithJuly 7th, 2019 at 7:09 pm

Scaled to 5r/t: 500m row 30 AbMat sit-ups 12 DL, 105# 34:05

Shane AziziJuly 7th, 2019 at 7:50 pm

31:28 Rx

Mike LongJuly 7th, 2019 at 8:59 pm

29:03 Rx M 43/6’2/260

Viktor WachtlerJuly 8th, 2019 at 11:07 am

Subbed deadlifts to 30 40kg(88lbs) kettlebell swings. 29:58 42/1.78m/77kg

Tyler WoodJuly 8th, 2019 at 12:18 pm

Scaled the GHD sit-ups to toes-to-bar. 31:52

Maksym CherkisJuly 8th, 2019 at 8:08 pm

Scaled: 400m run 50 abmat sit-ups 100kg deadlift Time: 37:53 Great workout!!!

Matt ZeroJuly 8th, 2019 at 10:23 pm

Rx’d - 26:54

carlos SegniniJuly 9th, 2019 at 8:29 am

nice WOD. M38 78kg Finished in 28:40. Ran 400m at 14 kph on the treadmill with 0.5 incline Subbed 30 Abs mat butterfly situps Scaled DL to 90kg (200lbs)

Alex PhamJuly 9th, 2019 at 11:13 am

32:21 145 lb deadlifts Ab mat situps

Coastie NickJuly 9th, 2019 at 8:12 pm

26:54 Rx’d RIP SO1 ‘Mr.’ Joshua

Kiron SimmonsJuly 10th, 2019 at 3:46 pm

Rx 44:45 Maybe I would have done it faster if I could have manipulated the set-up of equipment; each piece of equipment was in a different room. I did value the opportunity to catch my breath while moving from room to room :P

Benjamin SchillJuly 10th, 2019 at 8:18 pm

M/41/6'3"/215 34:28 w/ 60xAbmat Situps as sub.

Steve DayJuly 11th, 2019 at 1:03 am

Scaled to: 5 rounds 300m run Deadlift 205x10 GHD situps x 15 19:50

Sean WhitingJuly 11th, 2019 at 9:43 pm

41:55 scaled to Ab-Mat sit-ups because no GHD

Claire Fiddian-GreenJuly 13th, 2019 at 11:59 am

31:21. Rx rounds, reps, weight, runs, deadlifts. Modified GHDs to 30x 25 lb. dumbbell Abmat straight-legged sit-ups each round. These were the most brutal part of the WOD. Completed 07/13/2019.

Ionut VicleanuJuly 15th, 2019 at 4:22 pm

31.26 Rx. RIP

Nathan Michael KingJuly 15th, 2019 at 5:47 pm

23:44 Assault Bike 1600m 10 Dead’s 225 20 GHD Parallel

Clint MichaelJuly 17th, 2019 at 2:11 am

28:15 Subbed 30 Abmat sit-ups for GHD’s

Cy AziziJuly 22nd, 2019 at 1:37 am


Morgan GreeneJuly 23rd, 2019 at 10:45 pm

subbed 500m row for run and scaled to 3 rds: 23:13

Dan KremerJuly 25th, 2019 at 5:24 pm

4 rds 245 # Ab Mat Straight leg sit ups 21:55

John CampionJuly 30th, 2019 at 2:58 pm

165# dL Ghd sit-ups on row machine 21:42

Nate GordonAugust 14th, 2019 at 5:03 pm

30:46 compared to 33:12

Kury AkinSeptember 14th, 2019 at 2:25 pm

28:48 - 5R of 50r(sdlhp@20kg/alt. jumping lunges), abmat sits, dl@75kg (last rnd only T&G)