Complete as many rounds and reps as possible in 15 minutes of:
20 GHD sit-ups
40 air squats
400-meter run
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s workout provides some contrast to yesterday’s upper-body stamina effort. Today tests your midline and lower-body stamina. Athletes should push to complete at least 3 rounds. Choose options that allow you to complete a single round in 5 minutes or less. Expect your legs to feel heavy in the first 100 meters of each run. Focus on picking up your feet, getting your body moving, and then increasing your pace.
Scaling:
Reduce the distance of the run. Reduce the reps of the air squats and GHD sit-ups.
If you are not familiar with or have not been training consistently with the GHD, reduce the complexity of the GHD sit-ups by reducing the range of motion to parallel or performing AbMat sit-ups. For the air squats, consider squatting to an elevated target that maximizes pain-free range of motion.
In case of an injury or limitation, consider performing plank shoulder taps or hollow rocks for the GHD sit-ups. For the air squats, perform lunges or low box step-ups. Consider 900/1,250 meters on the Echo bike or 400/500 meters on the rower or ski erg instead of the run.
Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
20 GHD sit-ups to parallel
40 air squats
400-meter run
Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 sit-ups
20 air squats
200-meter run
Coaching cues:
In the descent of the GHD sit-up, unlock your knees and keep your belly tight. As you reach your end range of motion, straighten your legs by squeezing your thighs and your belly, and driving your heels toward the wall in front of you.
Resources:
The GHD Sit-Up
The Air Squat
Pose Running Drills | Pose Alignment
Training the GHD Sit-Up
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Comments on 250218
135 Comments
20 abmat sit-ups
40 air squats
400-meter run
intermediate
intermediate
3r + 21
M/29/180lb/5'8"
CrossFit AFK
3+26 - Rx
M/52/87
P.ghd
3R+5
4 rounds + 27 reps
20 abmat sit up
40 air squat
400m run
subbed KTEs for sit-ups
3 rounds
M 34 183 83kg
Rx : 3rds + 25
On air runner
20 GHD Sit-Ups
20 Leg Extensions
400-meter Run Treadmill
3 Rounds
38 / M / 5'9" / 137lbs
20 sit-ups
20 air squats
200-meter run
4 rounds + 15
First WOD since hurting my back two weeks ago.
M/51/5'11/217#
Beginner
5rds + 40 reps
As rx'd, 3 rounds + 34 squats.
Runs in the snow, delightful. Abbreviated warm-up. This was a perfect workout for me today, where I had very little time, and these movements need very little warmup.
51m/5'10"/180
Beginner
4 rounds + 7 reps
3 rounds + 20 GHDs + 40 air squats + 270 meters
Rx
M/46/5’8”/165
185LBS
9:59
3 rounds + 20 GND sit-ups + 37 air squats
Rx’d
3 rds + 20GHD + 40 squats + 176 meters
Rx
except 8 stairs flight for 400m run
4 rounds + 11 ghd
rx except GHD sit-ups to parallel, run on treadmill
3 rounds + 20 sit-ups
My Training on Tuesday night, February 18, 2025
Complete as many rounds and reps as possible in 15 minutes of:
20 GHD Situps
40 Air Squats
400-meter Run (on my @nordictrack Treadmill)
I completed 2 Rounds + 10 GHD Situps.
https://youtu.be/b-WrkOoi7zM
( 2 rounds minus 200m)
Warm up: 10min eleptical L10
20 X 10 kg plated sit ups
30 X 10 kg overhead plate squat
400m treadmill L6 split (200m walk,200m jog)
Cool down : 6min Yoga cool down stretches https://youtu.be/ssk1aBO84Lo?si=qF4Z3f88crFsCCS_
As a Beginner and for the first day:
3 rounds completed
20 sit-ups
20 air squats
200-meter epileptical
4 rounds + 7 reps
Complete as many rounds and reps as possible in 15 minutes of:
20 GHD sit-ups
40 air squats
500-meter row
Completed: 3 rounds + 33 reps
55 yo M/ 5'9"/ 151 lbs
3 rounds + 10 GHD sit ups
as Rx'ed
Beginner: 5 rds in 14-flat. First WOD since before Thanksgiving! 1k wu 5:40.
Unpredicted events got me off schedule the past week.
So today I did 18:36 - 4 rounds of
20 walking overhead lunges with 45# plate,
20 strict push-ups,
20 v-ups,
200 single-unders.
Rx 4 rounds + 20 GHD + 40 Squats + 10m Run
Beginner Rx
4 rounds +40 reps
3 rns + up to 26 squats. Might have gotten 4 if I ran indoors instead of on the snow covered parking lot
4 rounds even
Great job!
2R + 200m
Rx
2 rounds + 200m
M/40
Rx: 3 Rounds + 20 GHD +40 squats + 150m
Well done!
Complete as many rounds and reps as possible in 15 minutes of:
l15 GHD sit-ups
20 air squats
200 meter run
3 + 20 squats
Rx, runs on the trueform:
3 + 58 (38 squats)
Proud of this effort and this performance. Runs and air squats both felt better than I expected.
Rx’d: 4 rds + 3 reps
M/ 41.5y/ 170lbs/ 68”
Unbroken sets*
My man, that’s awesome!
Fantastic!
Rx'd in Crocs™
3 rounds + 20 GHD sit-ups + 13 air squats
Hell yeah. Sport mode?
Definitely sport mode to get 3+ rounds. Good work!
Air runner
20 GHD Sit-ups
40 Air Squats
500 m Row
3 Rounds + 20 GHDs + 40 Air Squats + 279 m Row
Excellent!
Rx
3 rounds + 20+40+ ~50m
Nice job!
3+349m modified for pp/knee injury
20 high bear tap
40 air squat
500m row
2 rounds + ~300ish meters
4 rounds in 20:50
Now that’s an old school CF workout! Thanks HQ.
Hell yeah, I liked it too!
Nice job, and I agree!
Great work & going on for 4 rounds!
4 rounds plus 13 hollow rocks
4 rounds +24 v-ups+ 33 air squats, subbed in v-ups for ghdsu
Nice job!
40 air squat
500m row (dealin with ankle ailment)
3 rounds + 80 reps & 370m.
Good job still getting solid work in!
20 v-ups
40 air squat
400 m run
15 min amrap
3 +60 + 30m
4 rounds
That’s moving out! Well done.
Awesome!
So close! Fantastic job!
@Rx & so close, I say you rack the :05 up to transition time! Awesome work!
Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 sit-ups
20 air squats
200-meter run
3-rds plus ten reps
450-475ish run
Everything else as written
Great!
Rx
3rds + 20 + 40 - finished 4th round but didn't check the time.
GHDs unbroken. Only a couple of short breaks on squats. Runs were the slowest part and would have had to been much faster to get in 4 rounds by the buzzer.
Great job!!! Runs are brutal 😬
Excellent!
Hell yeah, Rx’d my bro!
4 rounds + 19 reps
Awesome!
Flying!
3+60
Skierg, Rower, and Echo
Great work!
Nice little triple threat there. Good job!
Good job, JE
M- 53/ 5'7 / 225
Intermediate scale- 20 ghd to parallel, 40 squats, run 400 m.- rnd 1-:3:42, rnd 2- 4:26, rnd 3- 4:33, plus 20, plus 40, took an extra 2:02 to finish round 4.
3 rounds +20+40
Nicely done!
Fantastic! And always bonus points for completing any round!😊
AMRAP-15 mins modified
20 GHD: over physio ball feet under DBs-full ROM
40 air squats
400-meter row* -C2 damper @5
*(5K run planned for later, when it may be slightly over 18°F)
3 rounds +96 meters
(finished rowing for 4th after time)
Way to finish the final round!!!
Great job, Favo!
Guess I was supposed to list it as 3 rounds + 60 reps +96m; thanks for getting what I meant!
Good job, Favo
yesterday’s Rx 9:13
Rest 4 min
todays Rx 3 rounds at the buzzer
Well done on both!
Wow! Nice job 2x output!!!
Awesome job hitting both!
Dang. While not much overlap btwn workouts, you must be beat.
Savage
Afternoon session:
2k row, 2k ski, 2k row- 25:00 (leg cramps)
3 mile slow bike erg- 9:00
5 dunks, leg cramps
20 min sauna at 165 with stretching and leg cramps.
Just follow CrossFit, don’t do what I do.
Scaled GHDs: for Ab-Mat sit-ups.
Rx Reps: 20-40-400
RX (full range or motion)
3 completed rounds plus
60reps and 201meters (yes a treadmill 🤷🏻♂️)
Treadmill still counts; nice work.
Good work!!!!
I think treadmills are harder, b/c you have to consciously slow down by adjusting your pace on the controls, unlike the natural, subconscious slowing on bc a track or outside.
RX, 3 round + 20 GHD sit up + 40 air squat + 100 m run
Great job!
Nice job!!!👍🏼
Well done!
GHD to parallel x 20
40 body squats
400m run
3 round + 20 + 37
Amazing
That’s it?
You’re not real
Rxd at the Y. Used assault air runner.
3R + 20 GHD + 40 squats + 100m.
4R and up is flying! Nice work anyone getting there!
Great job!!! Four rounds in 15 is crazy fast!!!!
Great job and I agree, you have to be flying, especially on the runs!
Great work James!
3 Rounds +40 Squats - GHD sit ups to parrallel
Rx w/ 500m ski erg instead of the run
2 rounds + 20 GHDs + 40 air squats + 331m ski erg
that was my kind of workout …still recovering from shoulder surgery but could do this one Rx 😉
4 rds +37 reps
Nice one man you crushed it!
Nice job! Especially while recovering.
Amazing!
That score is awesome!!!!
That's dope!
Scaled
20 t2b
40 air squats
500m row
3 rounds + 15 toes to bar
I’d call that a sub, not a scale, as TTB are, to me, equally as demanding as GHDs. Well done!
2 2/3
M/55 👨🏻🦳
GHD on a angled bench
3 rounds
CFHIM 3R + 7 예쁜딸 사랑해
*40 squats at the end
Great job!!!!
Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
20 GHD sit-ups with a angled bench
40 air squats
400-meter run
3 rounds + 40 sit ups
Awesome!