20-minute AMRAP:
1,000-m row
50 GHD sit-ups
500-m row
25 V-ups
Scaling:
Today’s workout will tax your midline. If you are less familiar with the GHD, use your warm-up for controlled exposure to the GHD, but choose AbMat sit-ups for the workout. Intermediate athletes can reduce the reps or incorporate a mixture of both GHD and AbMat sit-ups.
Intermediate option:
20-minute AMRAP:
1,000-m row
25 GHD sit-ups
25 sit-ups
500-m row
25 V-ups
Beginner option:
15-minute AMRAP:
800-m row
50 sit-ups
400-m row
25 hollow rocks
Comments on 230319
56 Comments
1 + 1556 RX'd
1 round plus 37 incline situps
No GHD, so used incline sit-ups.
M/53
Intermediate option:
20-minute AMRAP:
1,000-m row
25 GHD sit-ups
25 sit-ups
500-m row
25 V-ups
One round+1`000 m + 25 GHD + 25 SU.
M/27/5'8"/175lb
CrossFit AFK
389 - Sc (My V-ups were pretty crappy, the midline was messed up, and I could not reach my feet for the first 10 or so reps.)
subbed Situps for GHDs
1 round + 1 km row + 50 Situps + 500m Row + 20 V-Ups
1 round + 1000m row + 30 Ghd
4 minute bike
50 sit-ups
2 minute bike
25 v-ups
2 rounds, 19:15
20-minute AMRAP:
1,000-m row
50 GHD sit-ups- reduced range of motion
500-m row
25 V-ups with knees bent
1 round + 1038 reps
Beginner
1 round and 408 meters
Went skiing last week. Returned Wednesday 3/22, completed this today, Friday 3/24, as Rx*:
1 round + 1000m row + 37 GHDs = 2500m + 87 GHD + 25 V-ups
M 54, 5'7", 149lbs
*Not quite to standard: roman chair is 36", and V-ups were sloppy: feet apart, only about half were over the head, but knees were straight.
2 Rounds
---
Before perfomed IGF 3 Female Rx with Male box height
5:53
As rx'd, 1 round + 431/500m row.
Re-emphasizes how much midline is involved in rowing. First round of GHDs did 35-15. Second round, sets of 10. V-ups were sloppy and slow, but plowed through them. Row times were ~1:55 pace for first round, more like 1:58 second round.
50m/5'10"/180
did this for A 10MIN AMRAP BECAUSE I JUST FINISHED WOD CINDY MEETS GRACE
DID 1 FULL ROUND
57, 5 ft 11 in, 200 lbs
1000 m row 4.24
30 ghd, 20 cf sit ups
500 m row 2.20
25 cf sit ups
1000 m row to 19 mins 55 secs
M/55
Rx'd
1rd+1000m+33 GHD
Beginner option:
15-minute AMRAP:
800-m row
50 Ab-mat sit-ups
400-m row
25 hollow rocks
1 + 800m row
M/50/89
50sit-ups
1r+v-ups 7
1 round + finished the ghd in 2nd
2 rounds (sit-ups)
Modified:
--
20-minute AMRAP:
100 DB SDLHP @ 2x 10,5 kg
50 GHD sit-ups from bench
50 DB SDLHP @ 2x 10,5 kg
25 toes-to dumbbells
25 tuck-ups
> 1 round + 28 SDLHP
--
10 km run in the early morning.
Peace.
M/37/6'/177#
1 rounds + 39 GHD sit-ups
Deo gratias
2 rounds + 89m of first 1000m
1 round for time:
1,000-m row
50 sit-ups
500-m row
25 V-ups
11:56
Y workout. Subbed bench and feet anchored GHds. Otherwise RXd.
1 round + 1000m + 50 GHD + 266m rowed.
v ups, hello!
M//32//240lbs/5’10
rX
1 round
+ 875 Row
rxd
1 + 13 ghd
WOD
AMRAP 12
120 rower strokes
50 sit-ups (open and extended legs)
60 rower strokes
25 V-ups
60 rower strokes
Time cap
Intermediate option.
1+1000+25+25. Freakin hell…
Got thru 50 Ghds in second round.
Beginner
1 Round, 5 situps
M/38/193/5'9"
1 rd + row and ghds Rx
yesterdays WOD wont let me post so
3 Rds + 19 reps RX
i love being back on the mainsite these workouts really help fill the gaps of my training
Well done!
2 rounds + 535m
Subbed 50 sit-ups for the GHD (don't have access to one)
Otherwise, as prescribed.
M/54/175/5'11"
That's still some fast movin, great work!
Rx: 1 rd + 1k row + 50 GHD + 275m into second round 500m. Finished round 2 at 23:02.
Kept both 1k around 3:45 and each 500 around 1:50. Too slow on cycling GHDs and V-ups (hardly ever do those). Used home rig of barbell and bench for GHDs.
Great work Lincoln!
Thanks brother!
SC to int...1 round + 1000m/16/-/-/-
AMRAP 15 min
800m row
50 abmat situps
400m row
25 hollow rocks
Did 1 full rd + 520m row in 15 min
Batteries on the C2 died, so:
Run 800m
50 sit-ups
Run 400m
25 hollow rocks
2 rounds plus 400m run.
Rx
2 rounds+ 913M row = 4,065reps
Son (15)
Rx
1 round + 1km row + 11 GHDs = 2586 reps
That's freakin awesome! Great work to both!
20-minute AMRAP:
800-m run
50 GHD sit-ups
400-m run
25 V-ups
1 + 6 GHD
Rx’d: 1 rd + 1000m + 50 GHD SU + 166m
Preceded by (after 10 min rest):
IQF Test 2 (Intermediate w/ 40 DU subbed for Crossovers):
4 rds + 5 reps
I couldn’t post on 230318 for some reason.
Well done hitting both of those in the same day! Those crossovers gave me bruises.
1 round + 39 GHDSU
finished 2 rounds in 24:04
Nice work!
2+14m
My V-ups are trash! I got something else to work on.
Great Job!
Great work! Your V-ups must be better than mine.
Globo wod: subs for rows are 800 and 400m runs, or 60-30 calories assault or echo bike. GHD subs are 2 to 1 abmat situps, or 1-1 weighted abmat situps, incline board situps, or homemade GHD situps (sit perpendicular on a bench with your feet under heavy dumbbells and do situps touching the ground behind you).
2 rds + 70 m .. rxd
Awesome job!
RX’d
1 Full round complete + 1000 m Row+ 45 GHD sit ups into the 2nd round.
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Monostructural and gymnastics. Part of a test to weed out everyone but the tip of the fitness spear. Pulling from the hips, balance, using midline stamina/fatigue to challenge out rowing output
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
ENDURANCE SCALE
Sprint the rowing efforts, Ricky Rep the GHDs and V-ups
STRENGTH SCALE
Practice V-ups and GHD sit-ups for 12 minutes then row for 8 minutes
COORDINATION SCALE
AMRAP in 20 minutes of:
Row 500 meters
25 hollow rocks
25 kettlebell swings
MY STUFF
Did the wrong workout. I did the 5 minutes of burpee box jumps and push press (instead of clean and jerk)
GENERAL FEAR LEVEL: 7
Beginner option:
15-minute AMRAP:
800-m row
50 sit-ups
400-m row
25 hollow rocks
1-rd plus 527 meter row