Tuesday

210119

Workout of the Day

96

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

♀ 40-lb. dumbbell
♂ 60-lb. dumbbell

Post rounds completed to comments.
Compare to 200604.


Scaling:
Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

30-lb. dumbbell
45-lb. dumbbell

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
10 AbMat sit-ups
10 walking lunges
20-yard waiter walk

10-lb. dumbbell
20-lb. dumbbell

The GHD Sit-Up

1

Though the hip flexors are the primary movers in the GHD sit-up, the abs play a strong role in stabilizing the torso to prevent hyperextension of the spine. This is, in our opinion, a more functional role for the abs than trunk flexion. Carefully introduced and practiced, the GHD sit-up is a potent tool for reeducating the athlete to use the hip flexors more efficaciously and safely.

Watch The GHD Sit-Up