CrossFit | 190924
Tuesday

190924

Workout of the Day

88

50-40-30-20-10 reps for time of:

GHD sit-ups
Wall-ball shots

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

Post time to comments.

Scaling CrossFit Workouts

Safely scaling workouts for a wide range of athletes without sacrificing attention to non-scaled athletes — it’s an essential CrossFit coaching skill. Effective scaling at an affiliate demands an understanding of CrossFit programming theory, awareness of your athletes’ capabilities and limitations, and quick application of many possible scaling methods. It’s also important to understand why we scale CrossFit workouts: CrossFit workouts are scaled to preserve the intended stimuli despite athlete limitations such as experience, injury, illness or range of motion.

Read the articleScaling CrossFit Workouts

Comments on 190924

93 Comments

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Doug Brubacher
July 7th, 2021 at 2:52 am
Commented on: 190924

CFWUx2 5*wb sub for dips

27:37

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Jody Machacek
June 8th, 2021 at 3:08 am
Commented on: Training the GHD Sit-Up

It looks like this individual in the demo is putting their back or lower back in hyper-extension, this seems unhealthy. Can you elaborate or educate me on this?

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Kury Akin
January 1st, 2020 at 5:35 am
Commented on: 190924

15:30 with 20lb dbs and abmat/10kg ball sit ups in hotel gym

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Nate Gordon
November 6th, 2019 at 5:13 pm
Commented on: 190924

19:59

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Clint Michael
November 5th, 2019 at 1:16 pm
Commented on: 190924

25:47

GHDs to parallel

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Cy Azizi
October 24th, 2019 at 3:12 pm
Commented on: 190924

28:45

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Luana Rios
October 20th, 2019 at 3:01 am
Commented on: 190924


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Jeff Chalfant
October 15th, 2019 at 8:08 pm
Commented on: 190924

20:16 rx’d

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Benjamin Schill
October 6th, 2019 at 3:04 am
Commented on: 190924

M/42/6'3"/215


21:55

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Morgan Greene
October 4th, 2019 at 1:31 pm
Commented on: 190924

added push ups, alternated between hand release and regular push ups with each set: 20:30

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Dan Kremer
October 2nd, 2019 at 3:18 pm
Commented on: 190924

Straight leg Ab Mat Sit Ups

18:50

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Adam King
September 30th, 2019 at 5:17 pm
Commented on: 190924

Completed 2019-09-30

40-30-21-10

15 lb Dbs - GHD situps

14:42

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Viktor Wachtler
September 28th, 2019 at 8:35 pm
Commented on: 190924

Subbed:

Sit-ups over a bench, feet anchored

16KG kettlebell wall-balls

19:45

43/1.78m/75kg

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Will Young
September 28th, 2019 at 1:56 pm
Commented on: 190924

52/Male/5'8''/178


18:30 as Rx'd


Great workout thanks

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Carleen Mathews
September 27th, 2019 at 6:44 pm
Commented on: 190924

Rx

12:13

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Alex Pham
September 27th, 2019 at 11:44 am
Commented on: 190924

19:41

Bosu ball situps

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Thomas Jacobs
September 27th, 2019 at 9:03 am
Commented on: 190924

21:21 RX. Round of 40 was definitely the hardest!

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Jeffrey Howard
September 26th, 2019 at 6:28 pm
Commented on: 190924

25:32 - Rx

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Amy G
September 26th, 2019 at 5:30 pm
Commented on: 190924

Set myself a sub-20:00 goal and hit it. Scaled to decline bench sit-ups/10# DB thrusters.

19:33

50-40-30-20-10

Did not die, kinda liked it. Weird, I know.

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Claire Fiddian-Green
September 26th, 2019 at 11:46 am
Commented on: 190924

14:31. No GHD so subbed straight-legged Abmat sit-ups.

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Dave DeCoste
September 26th, 2019 at 11:07 am
Commented on: 190924

17:13

Stopped clock when going from basement (GHD) to garage (wall-balls), so not Rx.

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Hank McKibban
September 26th, 2019 at 5:45 am
Commented on: 190924

19:28 (sub 2x sit-up=1x GHD)

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Antonio Larco
September 26th, 2019 at 3:17 am
Commented on: 190924

22:22

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Craig Hicks
September 26th, 2019 at 2:38 am
Commented on: 190924

22:09as prescription said


M/43/5’10/175


Great wod thanks coach


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Chris Meldrum
September 25th, 2019 at 8:34 pm
Commented on: 190924

As rx’d, 17:35.


Workout sounded very familiar, but I looked back and truly I had not done this one before. Did sets of 10 on the wall balls, to try to manage heart rate and not redline early. Took a couple quick breathers in GHDs.


46m/5'10"/180

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Chase Hiland
September 25th, 2019 at 8:06 pm
Commented on: 190924

M/34/5'10"/190


Rx'd 18:45


That was not fun.

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Chris Meldrum
September 25th, 2019 at 8:36 pm

It doesn't have to be fun to be fun.

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Jade Teasdale
September 26th, 2019 at 1:09 pm

Love ❤️ that quote!

Choose the hard right over the easy wrong! Embrace the Suck! & enjoy it! 😉

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Vincent Dahlqvist
September 25th, 2019 at 7:28 pm
Commented on: 190924

19:30, weighted incline sit-ups 11Ibs & Rx wallball shots

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Jon Wilson
September 25th, 2019 at 5:36 pm
Commented on: 190924

Abmat sit-ups

18:13

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John Clarke
September 25th, 2019 at 5:35 pm
Commented on: 190924

50-40-30-20-10:


Decline sit-ups

Wall-ball


14:36 - 16lb ball

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Matt Zero
September 25th, 2019 at 4:31 pm
Commented on: 190924

Globe scale: incline sit-ups/2x 20lb dumbbells

11:32

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Greg Fairbanks
September 25th, 2019 at 1:55 pm
Commented on: 190924

40-30-20-10

Ab mat situps

20# (each) dumbbell thrusters

14:29

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Jordan Cotter
September 25th, 2019 at 12:54 pm
Commented on: 190924

21:29


M / 31 / 5'8" / 149#

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Amedeo Alessio Cerea
September 25th, 2019 at 12:29 pm
Commented on: 190924

18’35”

Ghd

9lb medball

45-35-25-15-5

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Giuseppe Petrillo
September 25th, 2019 at 10:27 am
Commented on: 190924

13:58 (sit ups for ghd)

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Giuseppe Petrillo
September 26th, 2019 at 8:03 pm

Daniela 50+40+30 wb 4kg

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Jesse Montagnino
September 25th, 2019 at 2:26 am
Commented on: 190924

22:09

Ghd tailored to 30/20 (ghd/parallel), 30/10, everything else rx

14 lb wall ball


D 1940

6 lb wb,

Ghd parallel

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Js Smith
September 25th, 2019 at 2:23 am
Commented on: 190924

Realized today I signed up for a 5k and it’s less that 2 weeks away! 😳 Body still not ready to do both workouts, so subbed:

1 mile = 10:57

Walked for 5min 30sec

1 mile = 11:07

Better than last week but still slow.

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Michael Piatek
September 25th, 2019 at 1:16 am
Commented on: 190924

19:00 Thankfully tomorrow is a rest day.

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Christopher Robertson
September 25th, 2019 at 12:54 am
Commented on: 190924

M 53, 5'11", 200 lbd

20 lb ball to 10' target

Subbed ghds with cf sit ups w/20 lb ball

14:55

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Wesley Martin
September 25th, 2019 at 12:43 am
Commented on: 190924

Messed up my priformis muscle / sciatica nerve doing flutter kicks. Doc says no type of squats or sit ups or anything in that type of motion for a while. I’ve main been working chest and arms for a while. What else can do I? Please helpppp!!! It’s driving me crazy

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Michael Bishop
September 24th, 2019 at 11:56 pm
Commented on: 190924

40, 30, 20, 10


11:33


GHDs tough when outta breath

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Tripp Starling
September 24th, 2019 at 11:43 pm
Commented on: 190924

50-40-30-20-10

Ab-mat sit-ups

Wall balls 20# 10'

16:39

Sets of 10 on wall balls

Comment URL copied!
Derek Chan
September 24th, 2019 at 10:59 pm
Commented on: 190924

50-40-30-20-10

Sit up (did on floor, no GHD)

Wall ball 10ft 18lbs (no 20lbs available)

All unbroken

14:07


Nice one! Enjoyed it!

Comment URL copied!
Troy Bruun
September 24th, 2019 at 10:53 pm
Commented on: 190924

11:50

GHD Sit-up (to parallel)

Medball Thruster (20lbs) not high enough ceiling

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Matthew Letarte
September 24th, 2019 at 10:37 pm
Commented on: 190924

18:30

Abmat situps (using a towel lol)

Thrusters w/ 20# DBs

Broke up thrusters into 15s and 10s from the start

Comment URL copied!
Matthew Aukstikalnes
September 24th, 2019 at 10:34 pm
Commented on: 190924

15:31, used an abmat not ghd

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Shaun Stapleton
September 24th, 2019 at 10:29 pm
Commented on: 190924

14:05 scaled with AB-Mat sit ups

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Steve Day
September 24th, 2019 at 10:25 pm
Commented on: 190924

Ghd sit ups 30/25/20/15/10

20# wallball 50/40/30/20/10

16:56

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David Smith
September 24th, 2019 at 9:59 pm
Commented on: 190924

19:06

14 lb ball

GHD to parallel

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David Smith
September 24th, 2019 at 10:53 pm

Super slow on the GHD. My hip flexors were feelin it. Unbroken on wall balls which I was very happy about.

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Shane Azizi
September 24th, 2019 at 9:15 pm
Commented on: 190924

22:45 Rx

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Nathaniel Robichaud
September 24th, 2019 at 8:53 pm
Commented on: 190924

Didn't have a GHD, tried to use a machine meant for seated calf raises instead: big mistake! Not recommended...

also, no ball, low ceiling, so did thrusters with 20lbs dumbbells, but kept the explosiveness as if throwing the DBs.

17:25

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Coastie Nick
September 24th, 2019 at 8:38 pm
Commented on: 190924

Rx’d

17:28

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Steven Odom
September 24th, 2019 at 7:43 pm
Commented on: 190924

No GHD, so I sub’d for half AbMat sit ups and half toes to bar


=15:36

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Matt Zero
September 24th, 2019 at 7:13 pm
Commented on: 190924

135/140/145/150/155/155/155

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Geoffroy Castelnau
September 24th, 2019 at 7:02 pm
Commented on: 190924

12:28

Scaled/subbed to 40-30-20-10 reps of : Tuck-ups / DBs thrusters @8kg per db

M / 40yo / 176cm / 71kg

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Dmitry Zolotyh
September 24th, 2019 at 5:41 pm
Commented on: 190924

16:45. Scaled:

25-20-15-10-5 GHD sit-ups

50-40-30-20-10 wall balls

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Nicole Deaver
September 24th, 2019 at 5:35 pm
Commented on: 190924

Subbed/scaled to what I have:


50-40-30-20-10

Wall ball shots (10#)

Decline sit-ups


12:30

All sets of each movement unbroken

Just realized I did it in the wrong order too.

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Nicole Deaver
September 24th, 2019 at 5:39 pm

Target was to the garage ceiling so more like 8’.

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Jacob Cram
September 24th, 2019 at 5:28 pm
Commented on: 190924

40-30-20-10 ghd and wall ball 20lb 10ft

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Jacob Cram
September 24th, 2019 at 5:28 pm

13:44

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Jade Teasdale
September 24th, 2019 at 5:33 pm

👍🏽 Great job! Killer time Jacob!!!

I used a 15# med. ball @ a 10’ 🎯!

My homemade med. ball was shedding old duct tape into my 👀!

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Jade Teasdale
September 24th, 2019 at 5:14 pm
Commented on: 190924

21:40 RX! I was aiming for sub. 20! 😡🥵

I do GHD SU on steel P. Bars?!?! Should I be doing that??? The meat under my butt gets sore, but I definitely feel them in my quads and abs! Speaking of quads...OH MY QUADS!!! 😂🔥🔥🔥🔥

I am way better at wall balls than I use to be, but I don’t do a lot of GHD SU, b/c of the p. bar situation.

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Jade Teasdale
September 24th, 2019 at 5:16 pm

*then, I used to be 😂

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Jade Teasdale
September 24th, 2019 at 5:17 pm

THAN...I’m going to stop 🛑 now! 😂 O2 deprived!!!

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Anna Jones
September 24th, 2019 at 4:36 pm
Commented on: 190924

F/46/143/5’6”

Slacker alert: took yesterday off and did elliptical day before that.

Today: 13:53

40/30/20/20/10

12# wall ball

Decline sit ups

Felt great at least.

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Michael Arko
September 24th, 2019 at 2:06 pm
Commented on: 190924

Subbed 2x18lbs dumbbell thrusters for wall balls


16:49

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John DIFABIO
September 24th, 2019 at 1:36 pm
Commented on: 190924

21:00

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Lori Cooper
September 24th, 2019 at 1:33 pm
Commented on: Training the GHD Sit-Up

We do not have a GDH unfortunately, can you suggest a (reasonable) alternative to the GDH ?

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Js Smith
January 27th, 2021 at 6:59 pm

Not sure what qualifies as reasonable for your situation.... try declined sit-ups (with or without a weight/medicine ball), sit-ups off a plyo box/ bench with feet anchored, toes to bar, knee raises (with or without weight), or Ab-mat sit-ups (with or without weight)?

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Jim Rix
September 24th, 2019 at 1:24 pm
Commented on: 190924

40-30-20-10

GHD sit-ups

Thrusters, 20# DBs (too dark outside to see the ball)

14:31


Kudos to all who do the GHDSU rx'd. I do 25 GHDs every day as part of my warmup, but no way I could do 150 of them and still walk.

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Stacey Thompkins
September 24th, 2019 at 1:17 pm
Commented on: 190924

M/44/6'2"/180#


Rx'd

17:57...ranks right up there as one of my favorite wods!!!

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Mike Andridge
September 24th, 2019 at 2:22 pm

You, my friend, are a sick, sick man:)

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Bryan Rosen
September 24th, 2019 at 1:02 pm
Commented on: 190924

Warm-up for 190924:

GENERAL WARM-UP


"Classic CrossFit Warm-up"

2 rounds of:

1 minute of single-unders

10 ring rows

10 push-ups

10 GHD hip extensions

10 straightleg sit-ups

10 squat therapy reps

30-seconds per side of spiderman stretch


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


Wall-ball Shot

5 medicine-ball front squats with a 2-second hold at the bottom of each rep.

5 medicine ball throws at target with a push press dip.

2 sets of 5 wall balls


Practice

3-2-1 of:

GHD Sit-up

Wall-ball shot

Comment URL copied!
Sam Meixell
September 24th, 2019 at 11:19 am
Commented on: 190924

25-20-15-10-5 reps in 9:06 of:

Sit-ups

Wall-ball shots, 14# ball, 10' target

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Mike Andridge
September 24th, 2019 at 10:38 am
Commented on: 190924

Scaled to

ab mat sit ups

8 1/2' target--(I'd say 1/2 were to 9' target/1/2 were to 8 1/2' target)

19:04

m/49/175

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Sebastien Fitzpatrick
September 24th, 2019 at 10:03 am
Commented on: 190924

21:02 Rx

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Guy Savage
September 24th, 2019 at 8:45 am
Commented on: Differential Effect of Alternate-Day Fasting Versus Daily Calorie Restriction on Insulin Resistance

Its ironic that with all the data they don't appear to boil down what they actually fed the trial participants. If you look at the conflicts of interest Krista A. Varady was paid out author fees for her The Every Other Day Diet book content and involvement. On the face of it the study is a clinical trial to promote her book hypothesis.


I've not read her book, but from the abstracts it describes that in her proposition, you can continue to eat everything you "love" just calorically restricted and every other day. If that is the case, it doesn't address the fundamental issue of bad nutrition, and the myriad of problems caused by quality food that humans have no business eating. Essentially that approach continues to normalise the problem; the Standard American Diet or Standard Western Diet.


Dr's Jason Fung and Dr Ben Bikman, Ivor Cummings, Professor Seyfried (and dozens of others) on the other hand deal with this, don't restrict calories (except Seyfried for Cancer treatment) and gets people off grains, carbs and seed oils and into a ketogenic macro. When you eat enough animal based protein and fat and keep carbs below 50-30g a day, the body becomes fat adapted and provides feedback which regulates appetite. Add a 6-8 hour compressed eating window and it becomes even easier (16/8 or 18/6). This up-regulates Mitochondrial Uncoupling Protein (MUP) so fat cells liberate stored lipid energy to generate heat just for the sake of it.


Fasting (24-72 hours), prolonged cold exposure and high intensity load bearing exercise like CrossFit, all supercharge MUP production (along with human growth hormone), and stimulate cells to make more mitochondria to burn more lipids, to make more ATP. The same process also protects against lean mass loss as long as you remain over 5-7% body fat.


However caloric restriction and a nutrient profile that develops an insulin spike does the opposite.


While this study is interesting, it withholds its true potential because of bias. To "prove" a hypothesis, that was developed in a book to counteract the effects of a bad diet, without actually fixing the bad diet, is bad science.


In practice ADF is a whole lot easier and way more productive, when you accept that you must first fix what you are putting into your body; so when you are at your target weight, you stay there.


Personally, I always train at least 12-18 hours fasted and having done everything from paleo to strict ketogenics, I have now settled on a zero carb carnivore diet at around 35% calories from protein and 65% fat. My blood work is epic, my bone density is in the 95th percentile for age as is muscle mass. I also successfully train during fast days and even through an annual 2 week fast.


CF L1 Trainer


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Dmitry Andryukhin
September 24th, 2019 at 7:53 am
Commented on: Differential Effect of Alternate-Day Fasting Versus Daily Calorie Restriction on Insulin Resistance

This an amazing post. thx for bringing this up here I have finally some data to talk sense into my parents to start fast.

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Mark Acland
September 24th, 2019 at 5:44 am
Commented on: 190924

20:40

GHD sit ups

20kg bar thrusters

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Brendan Mullan
September 24th, 2019 at 5:38 am
Commented on: 190924

Scaled to butterfly sit ups

13.44 min 👍

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Juan Acevedo
September 24th, 2019 at 2:04 am
Commented on: 190924

INTENDED STIMULUS

.

Oh 🤬! Today you might feel like your whole trunk is going to start puking emojis. That's cool, that's what we want. The combination of these movements is powerful, and the amount of reps is taxing. To put it in perspective, think about the last time you did 150 wall-balls, now add to that 150 sit-ups. Yup, this will get nasty. The good thing is that the rep scheme is there to help you, it will make things a lot more manageable. Now, don't be fooled, even though this is not a chipper, it will sure feel like one. You should treat it like one. Breaking everything up into smaller sets requires discipline and courage, which is why most never try it, but it might be exactly what gets you through this workout. If you have never done GHD sit-ups, or if you have never done more than 70, today is not the day to try. Scale to AbMat sit-ups, or scale the number of reps aggressively. We want you functional for the rest of the week. Choose a load for the wall-balls in which you have no doubt you can always do a set of fifteen reps, no matter how tired you are. This is one of those workouts that you might not want to scale just because the numbers look so effing cute. Do it! Scale to something that allows you to do the whole thing in around 15:00 -twenty reps per minute is a healthy pace. Today is about being smart! Scale good, move well, push hard!




OPTION 1

45-35-25-15-5 reps for time of:


GHD sit-ups

Wall-ball shots


Range: 14-lb. ball to 9-ft. - 20-lb. ball to 10-ft.


OPTION 2

45-35-25-15-5 reps for time of:


AbMat Sit-ups

Wall-ball shots


♀ 10-lb. ball to 9-ft.

♂‚ 14-lb. ball to 10-ft.


OPTION 3

40-30-2010 reps for time of:


AbMat Sit-ups

Wall-ball shots


♀ 8-lb. ball to 9-ft.

♂‚ 12-lb. ball to 10-ft.

Comment URL copied!
Chris Sinagoga
September 24th, 2019 at 1:42 am
Commented on: 190924

Champions Club Scaling Notes:


RANT:

Honestly the most important thing here is going to be the cool-down. I did this a little bit ago and made the mistake of sitting on my butt for far too long after the workout. No amount of mashing could get my hips to be unsore for the next week! Also, range of motion is one of the first things I like to scale, other than weight. Keeping all the reps on the GHD sit-up can be good for most athletes if you just have them go about 45 degrees or a little more. If you feel it in your legs, abs, or hips, you are doing it right. If you feel it in your back, then your technique or mobility is off.


I SHOULD TRY THIS AS RX'D IF: I can go unbroken on everything


GROUP VERSION:

I really think strict knees to elbows are the best sub for GHD sit-ups. But the thing here is the high volume here means grip would become a factor that this workout wouldn't normally have. So I might try to do L-sits at 2:30, 2:00, 1:30, 1:00, :30 each round as a RUNNING CLOCK - meaning if you come out of it the timer still goes for that station. It's the honor system, but a good sub I think.


INJURY VERSION:

Themes are: static midline, sitting up, jumping, squatting throwing, accuracy, stamina becoming a limiting factor, and gets easier as it goes. Pick two movements that fit those categories and do some kind of descending ladder.


WARMUP:

The rounds of 50 and 40.


COOL DOWN:

Whatever you were going to do for your warmup


GENERAL FEAR LEVEL: 6. Tough one, more muscular fatigue than lungs exploding.

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Steven Thunander
September 24th, 2019 at 3:42 am

In a class setting I would either do it as wallball Annie (abmat situps) or sub 1/2 reps toes to bar or 1/2 reps GHDSU (depending on equipment and athletes ability). Only experienced athletes who train GHDSU frequently and at a high enough volume and recently would be allowed to RX this.

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Chris Sinagoga
September 24th, 2019 at 2:07 pm

In my experience we've had 55-year old parents and 14-year old kids do GHD sit-ups in this kind of volume (or more) with not one single instance of Rhabdo. We also scale the range of motion big time. Doing lots of reps means more opportunity to practice the concept of "hips first" - which is applicable to everything. It also means more exposure to stamina.

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Chris Meldrum
September 25th, 2019 at 8:36 pm

pretty breathy for me, but then i hate wall balls

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Lachlan Learg
September 24th, 2019 at 1:36 am
Commented on: 190924

15:00 Rx

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Steven Thunander
September 24th, 2019 at 12:12 am
Commented on: 190924

Globo scale: If you have a GHD be careful and scale/sub as necessary as GHD situps are one of the movements that can cause Rhabdo for those not used to them (especially 150 of them)! However As many globos do not have GHD machines, sub in 2/1 abmat situps, 1/1 weighted abmat situps, or 1/1 decline situps if you have a decline situp station. If you don't have a medicine ball heavy enough or a high enough wall, sub 20/15 lb dumbbell thrusters for wallballs. If you have high enough ceiling clearance and a heavy enough medicine ball, do wallball air shots into the air, estimating a 10/9 ft height.


For most Globo goers this will look like this

50-40-30-20-10

Decline situps

Dumbbell thrusters 20/15lbs.


Set up your dumbbells by the situp station to ensure quick transitions and to ensure no one will take your station.

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Elizabeth Cheek
September 24th, 2019 at 1:13 am

How do you do a decline sit-up?

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David Arnold
September 24th, 2019 at 1:28 am

@Elizabeth - You'd need a decline bench set to an angle of between 30 and 45 degrees (the more the angle, the harder the sit-ups will be). The bench would have an area at the top of it to anchor your feet.

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Steven Thunander
September 24th, 2019 at 3:36 am

A lot of globos have decline benches and/or decline situp stations.

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