3 rounds for time of:
400-meter run
30 GHD sit-ups
100-foot front-rack walking lunge
♀ 65 lb
♂ 95 lb
Post time to comments.
Stimulus and Strategy:
Today’s workout is a bit of a midline mash-up. Expect the GHD sit-ups and the front-rack lunges to conflict with one another and make running more challenging. Aim to complete this workout in about 20 minutes or less. Choose a weight for the lunges that allows you to complete the distance in 2 sets or less in each round. If you are not familiar with the GHD sit-up or are not consistently performing the movement, reduce the reps and range of motion.
Scaling:
Reduce the loading of the barbell. Reduce the reps of the GHD sit-ups. Reduce the distance of the run and the front-rack lunge.
To reduce the complexity of the GHD sit-ups, limit the range of motion. For the front-rack lunges, consider using a pair of dumbbells to help minimize issues with the rack position.
In case of injury or limitation, for the run, complete 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg. For the GHD sit-ups, perform V-ups or sit-ups. For the front-rack lunge, perform this movement with no weight or consider a low box step-up.
Intermediate option:
3 rounds for time of:
400-meter run
20 GHD sit-ups to parallel
100-foot front-rack walking lunge
♀ 55 lb
♂ 75 lb
Beginner option:
3 rounds for time of:
200-meter run
20 AbMat sit-ups
50-foot walking lunge
Coaching cues:
For the front-rack walking lunge, step long, keep your chest up, and drive through your front heel. Avoid letting your knee cave inward.
Resources:
Running Drills | Pose Alignment
The GHD Sit-Up
The Front-Rack Lunge
GHD Sit-Up Progressions
The AbMat Sit-Up
The Walking Lunge
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Comments on 250829
124 Comments
ghd sit ups
75 lbs barbell
17:29 Rx (did 33 static lunges instead)
Matt
Rx
17:52
Holly
Rx
21:13
Calla
10# dbs
12:42
Mayes
3# dbs
16:50
Rx 20:46
(10 minutes after last weeks 25min echo bike intervals)
Score 20:10
CrossFit AFK
15:36 - Rx
3 rounds:
900 m assault bike
20 GHD sit-ups to parallel
100 got front rack walking lunge 55#
21:02.84
Only 20 each set for GHD
Scaled to 75#
1250m Echo Bike
GHD: 30, 20-10, 15-15
Lunges: 50-50
Intermediate option w/ full ROM of the GHD sit-ups
17:04
M/39/6’/178#
18:05 Rx
Deo gratias
15 # DB
15# sit up
M/36/195 RX 14:30
75lb
31:37
Scaled - beginner
8:09
And 75#
The run is what got me.
14:30 (walking lunge no weight )
21:150 RX - o tempo que escrevi foi o de outro, digitei errado
22:49 Lake George NY.
400m run
30 reverse ghd off table
32 WL with single KB, alternating arms.
14:59
Accidentally did a 500m run for each round 🤦♀️
That's a great time with Rx plus!
Scaled
Vacation version
350'ish m run
30 sit ups
Walking lunge, no weight
23:31
M/55/180
Nice job getting in work on vacation!
21 cal A/B
30 v-ups
30 m Foot walking lunge bb @30 kg
Score 17’25”
Great job!
Rx
17:25
Slow start this morning. Performed in the basement, treadmill @1°/7mph, lunges 25' increments with a curl bar for clearance.
M50/76/179cm
intermediate
22:11
6’1’’, 210lbs M 45 66lbs bar, 40M lunge each round
16:44
12:04RX 50ft segments on the lunge down and back
-19:15; Scaled to KB Front Rack Lunge; Had to scale down to just 100 ft lunge. Something funny with my knee and lunging.
Beginner scale
@20:57
Beginner scale + consistency> inter scale with inconsistency #showup + #keepconsistent = #keepwinning
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Rx 11:49
*Unbroken GHD Sit-ups.
*Lunges in unbroken 50’ segments.
**This was a fun combo that you could really push the pace on!!!
Another exceptional one!
Beginner 13:22
Subbed ghd for physio ball. Made it work. 😁 Lunges are good for you but hate them.
Happy Friday!
500m Row
30 Abmat sit-ups
100 ft KB FR walking lunge #80
M29/176cm/92kg (that's my 8th workout here)
Total time: 10:33
Beginner option:
3 rounds for time of:
200-meter run
20 AbMat sit-ups
50-foot walking lunge
13:25 RX
400m row
30 an rollouts
30 lunges, 95#
42 y/o male 205#
24:43… Rx
400m
30 v ups
100’ from rack walking lunges (95 lbs)
19:10 rx
first round 50ft unbroken
then 50, 25,25
last round 25’s
19:10 rx
3 rounds
400 m Run
30 GHD Sit Ups
100' DDB Walking Lunge 50s
I loved this! never tried a front rack lunge - got a few smiles in my local gym! scaled to ab mat as I didn't have a GHD.
intermediate 77lbs barbel
19:01
Very nice job!
56 yo M/ 5'9"/ 144 lbs
1000 12 inch box step ups with a 25 lb pack
48:49
rest 45 minutes
3 RFT of
run 400 meters
30 GHD situps
100 foot front rack walking lunges scaled to 75 lbs
24:45
Man, that's a killer pre-WOD for the legs before those lunges! Well done, Quinn!
Thanks Favo! I'm trying to get in some additional muscular endurance training but it definitely made the lunges more difficult.
Kudos to everyone doing this Rx!!!
Ran 5k earlier & felt like being outside. Scaled & barefoot in the backyard again.
3 rounds: 30 burpees, 30 GHD over physio ball, full ROM, 100 ft walking lunge-1-45#KB &1-20#KB-alternated hands, in farmer's carry- could not sustain front rack w/45#
14:36
28:14
Thought dang that was rough. Then looked at everyone’s time and decided to actually measure my lunge space lol oops 🤷🏻♀️
Well, that's a fantastic time at Rx plus!
As rx'd, 19:15.
Goodbye legs. Did not push the runs. GHDs were 30 / 20-10 / 20-10, with a few additional mini-breaks in the last round. Was able to do the lunges 50-50 for first 2 rounds, 50-25-25 in the last round. Last round was rough.
52m/5'10"/180
Nice work!
Rx
16:18
Well done!
That was a mess. Knees felt unstable with lunges, so
3 rounds
400ish hilly, twisty exhausting run
30 GHD sit-ups
15 squats, w/ a 26 and 25# kb
15 thrusters w/ same kbs
25:54
Nice work! Squats and thrusters sound so much harder!
Sub kb thrusters? That's brutal! Way tougher than me, bud.
Awesome job! Thrusters with those KBs plus all else is a lot!
Nice!
Rx’d: 17:58
On fire, CN! Great job!
Visiting Mom this weekend. No gym or weights or GHD etc. Went on a walk with Mom, like this:
"Walk with Mom"
Brisk walk for ~700m (Mom keeps walking)
Run ahead 400m
30 Sit-ups
Lunge back until I meet Mom
TOTAL distance ~5000m including lunges back
4 rounds = 1600m run, 120 sit-ups and 154 lunges, walk the rest (~3200m?)
Sounds like a new annual (or more) Arko WOD!
haha! love it!!
That's awesome! A "walk" to remember!
RX 18’36
47/F
18:58Rx
Legs were ☠️
Great work though!
400m run
30 GHD sit-ups
50 body weight lunges
X3
14:38
Excellent, Luis!
Excellent job Luis!
Intermediate+,
3 rounds for time of:
400-meter run on the trueform
30 GHD sit-ups to parallel *
100-foot front-rack walking lunge @ ♂ 95 lb
16:04
intermediate options (DxKb16kg) time 15'09''
55M
3RFT
400m run
45 ab mat sit up
50’ walking lunge @ 65#
18:56
11:15
170lb trap bar DL
40 jumping pullups
30 cal row
20 pullups
10 squat clean, 95lbs
Beginner option:
3 rounds for time of:
400-meter run
20 AbMat sit-ups
50-foot walking lunge
25 minutes 26 seconds
Good job!
M- 54/5'7 / 225
Intermediate athlete/scale - Echo bike-1,250 m., 20 GHD sit-ups, 75# bar on front of shoulders but using cross arm grip.
rnd 1- 6:02, rnd 2- 6:47, rnd 3- 7:45, total- 20:36
Nice job!
Warm up - 5x50 cals row / 1:30 rest
19:45 with 2x44# kbs. All about the lunges
M/36/210#/6’2”
14:37 Rx’d
Nice work! You were done about the time I got off the rower in the last round. Somehow that sounds familiar!!
-30 cal assault bike
-30 GHD’s
-100’ walking lunges
15:31
* no weight on the lunges. Lower back is still not 100% but was good to loosen it up and getting better
M/56/67”/150#
18:43.
3 RFT
500m row
30 ab mat sit ups
35 front rack reverse lunges. @95#
Round times
Round times
R1 | 05:54 |
R2 | 06:17 | +23 s
R3 | 06:32 | +15 s
Ø 06:14
Nice work, Bob!
Great!
Beginner option:
3 rounds for time of:
200-meter run
20 AbMat sit-ups
50-foot walking lunge
12:29
16:58
400 m run
30 v ups
33 front rack alt back step lunges 65#
3 rounds: 17:30
Ran .25 mi
20 ab mat sit ups
50 bodyweight walking lunges.
Lunges were the hardest without question
Rx ish in the garage gym (stack of plates and blocks with weighted feet for GHD sit-ups).
17:43.
runs sucked after round 1 as expected. Sit-ups in 2 sets. Lunges in 2 sets on grass runway.
RX 18:50
25:00
800 C2
2 * 15 kg DB
ghd over med Ball + plate
20 GHD as i havent been on it for a while.
14:12
23:03
800m bike erg
30 Med ball sit ups (14lb plus ab mat)
30 DB steps ups (15kg to 20”)
Beginner after a few years off
3 round
250m run
20 sit-ups
70ft walking lung, bare Olympic bar in front rack
12:09
Good job, welcome back!
3 rounds for time of:
400-meter treadmill run
30 back sit-ups
100-foot front-rack walking lunge 42.5kg
Rx 16:22
Nice work!