Thursday

220602

Workout of the Day

57

3 rounds for time of:

30 dumbbell hang squat snatches
30 GHD sit-ups

♀ 25-lb DB ♂ 35-lb DB

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Scaling:
This workout is demanding on your midline. Choose a weight on the hang squat snatches that allows you to keep your heels down in the overhead squat.

Intermediate Option:
3 rounds for time of:
30 dumbbell hang squat snatches
30 GHD sit-ups

♀ 20-lb DB ♂ 30-lb DB

Beginner Option:
3 rounds for time of:
16 dumbbell hang squat snatches
16 sit-ups

♀ 10-lb DB ♂ 15-lb DB

Breakdown of the GHD Sit-up

15

"The lesson we’ve drawn from the GHD sit-up is that in spite of the primacy of hip flexors over trunk flexors, or the abs, in this sit-up it recruits the abs powerfully in two ways. First, the movement takes the trunk from hyperextension to full flexion, albeit with negligible load. (No crunch can match this range of motion.) Second, the role of the abs in this sit-up is powerful and largely isometric—i.e., they stabilize the torso from undue extension."

Watch Breakdown of the GHD Sit-up