3 rounds for time of:
150 double-unders
50 GHD hip extensions
50 AbMat sit-ups
Post time to comments.
Stimulus and Strategy:
Today’s workout is an iteration of the Hero workout, Michael. In this version, the run is substituted with double-unders. For some, this variation may be faster. Choose an option for the jump rope that allows you to move on to the next exercise in 3 minutes or quicker. For the GHD hip extensions and AbMat sit-ups, remember to breathe, take small breaks if necessary, and keep moving.
Scaling:
Reduce the reps of each movement.
To reduce the complexity of the double-unders, perform as many reps/attempts as possible in 3 minutes. For the GHD hip extensions, perform a reduced range of motion or a superman hold on the GHD. For the AbMat sit-ups, perform feet-anchored sit-ups.
In case of injury or limitation, for the double-unders, perform single-unders or penguin taps. For the GHD hip extensions, perform unloaded good mornings or Superman arch-ups on the ground. For the AbMat sit-ups, perform a plank hold or hollow hold.
Intermediate option:
3 rounds for time of:
50 double-unders or 2 minutes of attempts
35 GHD hip extensions
35 AbMat sit-ups
Beginner option:
3 rounds for time of:
50 single-unders or 2 minutes of attempts
30-second GHD Superman hold
15 AbMat sit-ups
Coaching cues:
On the double-unders, as you jump up in the air, focus on flicking your wrists and handle of the jump rope down toward the ground.
Resources:
Need Double-Unders? Start Here.
The Double-Under
The GHD Hip Extension
The AbMat Sit-Up
The Single-Under
Find a gym near you:
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Comments on 251210
149 Comments
2 x 50 HRS, CFWU
3 rounds for time of:
100 HRS
35 good mornings, 11# paver
35 AbMat sit-ups
25:31
Tabata.1, KB Split stance DL, 20#
60 reps
M/39/6’/177#
26:23 Rx
Volume was the intensity today.
Deo gratias
23:25
hinges with the bar on the rack instead of GHD
Stuck to single under
Regular floor hip extensions
2’30” SU / DU
50 power swing @24
50 sit up
18:55 R'x
Rx modified (no GHD machine) good mornings
24:14
50 double unders.
35 hip extensions.
35 AbMat sit-ups.
3 rounds in 15:06 minutes.
50lbs kb DL
50 an mat sit ups
30:30
150 double-unders
50 GHD hip extensions
50 AbMat sit-ups
Score: RX 00:23:32
35:53
tiempos de ronda
R1 | 06:33 |
R2 | 07:52 | +79 s
R3 | 08:43 | +51 s
Ø 07:42
Tiempo restante: 00:01 = 23:09
3 rounds for time of:
150 double-unders
50 GHD hip extensions
50 AbMat sit-ups
22:15
45# good morning
15:07 Rx
*straight-arm in front of hips
26:00 min
3 rounds of:
50 dubs
35 good mornings 35# bb
35 an mat sit-ups
Intermediate
Subbed Good Morning w/ 45lb bar for the Hip Extensions.
Intermedie
12'30"
M 55/210/6’
Subbed good mornings with a #45 bar for the hip extensions. Everything else rxd.
22:09.
32:45
150 single unders, broken
25, 45 deg back extensions, broken
25 ab mat situps
27:32:12
3 rounds
3minutes rowing machine
50 back extension
50 sit ups
21:17 in Terlingua TX.
150 singles in dirt
50 Straight leg KB DL
50 abmat sit-ups
Double Unders Per Round:
75 (then 150 Single Unders), 50 (200 SU), 36 (224)
45 degree GHD hip extensions 18:20
150 penguin taps
50 pvc pipe good mornings
50 Sit-ups
Scaled
150 single unders
50 hip extension
50 ab mat sit ups
Decided to start with the beginner as I knew my fitness had significantly decreased, was pleased to discover I could have likely done the intermediate!
Beginner: completed in 7:58.93
+ 1 extra round for a total of 10:23.35
It’s small, but it’s a start!
Well done Samantha! Awesome to hear!
Rxd 34:45
3 rds for time:
-200 line hops
-:30 Superman holds
-:30 AB mat sit-ups
11:13
—————
5 minute EMOM:
-10 bench w/ (2) 50 lb DB’s
intermediate 24-25ish mins(i kept getting interruppted)
1st round I tried for 150 penguin taps and realized I need to be mindful plus looking at the time I figured I was too slow.
2-3rd rounds 75 then the 35 and 35. used a desk for my GHD sub. being mindful to not fall off. and anchored situps with a yogamat to protect my back.
27:01
300 single unders for everyone but started with doubles each time to practice. Got about 5 each round. Progress/Perfection
3 rounds for time of:
50 single-unders or 2 minutes of attempts
30-second GHD Superman hold
15 AbMat sit-ups
Total time: 6 minutes 50 seconds
27:49
300 singles
50 Reverse Hyperextensions
50 Sit Ups
Rx 16:47
*50’s on all Double-unders.
*Quick 10’s on all Hip Ext. and Sit-ups.
3 Rnds
50 Single unders
30 Reverse leg raises off bench
30 AbMat sit-ups
13:33
I agree with Sam K, dubs are a scam.
20:00
Subbed for🐧 taps because DUBs are just a trick to seem how many times we will whip ourselves. Rx otherwise
14:31
23:20 Roman chair hip extensions
I feel that on a personal level lol. Good job!
Rx 21:30
No GHD available. Did superman holds on the floor
150 single under
50 good morning 45# bar
50 abmat sit ups
3 rounds
27:57
Intermediate, subbed in decline sit ups for the abmats
13:12
3 rounds for time of:
150 single -unders
50 GHD hip extensions
50 AbMat sit-ups
26:06.27
3rds 50 DU 35 Good morning 35 sit-ups
Scaled
150 Foot Pedal Cycles on Bike
50 GHD Hip Extensions
50 ABMAT Sit-Ups
3 rounds of :
150 single-unders
50 GHD hip extensions
50 AbMat sit-ups
Rx (kinda) 20:06
DU were 3 min AMRAPs per round (60/50/50)
Did 251209 before this WOD
Whew two in a row always impressive! These two are tough ones. Great job!
Awesome job!
Rx’d: 19:24
95 consecutive DUs on the first round, I think that’s the most I’ve ever done in a row.
Completed about 30 minutes after yesterday’s “Mary”.
Holy overachiever, Batman. 19+ after Mary? Thats rough, even for a Coastie. You’re a beast, CN.
Another two-fer! Nice work & excellent getting the double unders consecutively! That's great!
You are an absolute beast, amigo!
29:36 (small break talking to a client/rd2 to 3)
Intermediate-ish
3 rounds
300 single unders
35-35-25 hip extensions
35-35-45 unanchored (but not butterfly) abmat sit-ups
25:03
Oh, my calves and hammies…
63/5’8”/160
The Jim Rix-press is unstoppable
That's a lot in a short timeframe @ 900 singles! Nice work!
My calves hurt just thinking about 900 singles. Great job, Jim!
Sc 100 DU/35 hip ext & ⚓ SU...21:04
2 minutes of double under
35 assisted ghd
35 ab mat
28:54
56M
23:42
sub w/ 35# BB Good Mornings
Great job, Steven!
M/37/210/6’2”
15:57 Rx’d
Awesome as usual!
Fantastic!
I just can’t fathom that. Amazing. That’s Sierra hotel, SH.
Spencer The Flash Hendel going Rx in roughly half the time of average humans! 👏
Thank you for the kind words. Just in here getting after it like the rest of you beasts!
Subbed 150 penguin taps
16:52
Nice work & Happy Birthday! 🎂
Well done & happy B-day!
Congrats, and celebrate #57 in style today!
Since I know I can do singles quickly, I opted for 150 doubles x3, subbed 35# BB good mornings for hip ext., ab mat sit ups were butterfly, UA, full ROM (touch ground OH & in front of feet)Rx reps on both moves(50)
23:21*
*Definitely sacrificed speed for dubs, but I was moving the whole time other than some sweary seconds of rope welt recovery on a couple of epic misses.
The indomitable Favo does it again!
“Sweary” is a new favorite adjective.
Great job!
Great job as always, Favo.
Is anyone compiling a list of Favo-isms? It should start with immuno-whatever and proceed from there. :)
Ohhh! I like that, Jim! I've always meant to write a book, so it can be a
"Fictionary", wherein one may look up various & sundry Favo-isms, were one of a mind! It'd be just like Yogi said,
"[a]lways open 'til it's closed."
Nice work!
Well done!
20:28
Great job!
Nice!
Beginner option: 8:04
150 high jump single unders (cannot get the timing for the life of me), 50 GHD hip extensions, 50 sit ups (strict form, since no abmat).
31:45 after 3 rounds.
29/M/103kg
Good practice for them though! You'll get it & even after you do, some days they'll be smooth & other days maybe not. When they get consistently good, you can try triples!!! Nice job today.
Intermediate 12:59
Dubs were the roughest part with first round being the worst, but I did get it at right around the 2 min mark. Broke GHD HE twice briefly each round, and broke AbMat situps once for readjustment each round. Situps were butterfly unanchored.
That's a fast time with dubs though! Well done!
Awesome time, brother!
That’s a Flash Gordon kinda time, amigo. Way to fly!
Flying!
Intermediate w Superman Arch ups
14:41
Nice!
150 double-unders
50 GHD hip extensions
50 AbMat sit-ups
Time: 19:49
Awesome job!
Excellent!
17:40: Intermediate Modified (no GHD)
GHD Sit Ups
That's extra, nice work!
Yeah it is! Nice time too!
150 single-unders (did a couple double under still trying to get the hang of them)
50 GHD hip extensions
50 AbMat sit-ups
27:19
Great work practicing the dubs, you'll get there! Good job!
-25:00: Subbed Doubles for 3 Mins of Single Unders
50 dubs no break 2nd rnd
35 GHD hip extend
35 ab sit-up
Includes 2 min bathroom break
Awesome hitting those dubs unbroken!
Well done!
35 GHD extensions
35 sit-ups
100 singles
Well done!
Great job!
Beginner option:
3 rounds for time of: 6:47
50 single-unders
30-second GHD Superman hold
15 AbMat sit-ups
Intermediate option time 2 rounds: 13:46
Sub the GHD Back extension for Superman’s
Did sit ups with arms crossed over chest (no abmat)
Great job evaluating & then challenging yourself. Well done!
Agree—nice mid-WOD correction.
gave myself 3 minutes for DU each round. 50 GHD back extensions. 50 butterfly sit-ups (no abmat).
114-116-117
23:07 total.
running 800m would have taken longer than 3 minutes each round but I may have preferred tha to dubs. I’ve done Micheal before but using barbell Good Mornings, unsure when we logged that one last. Anyone know?
what’s a good abmat sub if you don’t have one?
You could use a rolled up small towel or yoga mat in place of an ab mat, but I got one pretty inexpensively, Yes 4 All. It was under $20 & has held up for years so far.
Great job on this as is though!
Good work, and Favo is spot on for a sub!
I’m on my second abmat-brand abmat. The first lasted a few years, but was foam covered with a leather-like vinyl that eventually tore. The newer abmat feels like one solid piece and is more durable. And I bought it with a removable type of cover that has a small tail to sit under your arse that prevents those pesky ass-abrasions that come with workouts…like today’s.
Perhaps a tad TMI…but we’re all friends here.
Check 240318 James... And for future reference, is quite easy to look up whatever you want... Just go to "explore workouts" and use the search bar to write whatever you are looking for ;) 💪🏻💪🏻💪🏻
21:00
18:20
16:32
Quick! Nice work, Luis!
Hell yeah, Luis!
Can’t fathom that either. Y’all sub-19ers are otherworldly.
Holy shit, unbroken dubs?!
Haha thx guys!
@James nooopee.. followed Mr. Derek's strategy of breaking in 50's ;)
M/55 👨🏻🦳
No rope. Regular jumping.
150 jumps,
50 GHD hip extensions
50 AbMat sit-ups
6:54; 7:22; 7:33 -> 21:48
Without double and single
Rx 19:38
Fantastic!