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