For time:
30-24-18 reps
GHD hip extensions
30-24-18 reps
GHD sit-ups
15-12-9 reps
Power snatches
♀ 105-lb barbell
♂ 155-lb barbell
Post time to the comments.
Stimulus and Strategy:
Today's workout is a bit of a sprint. Expect your midline to be taxed and then force you to move a moderate load while under fatigue. Push for unbroken sets on the GHD and move quickly with the descending rep scheme. As for the barbell, aim to complete the snatches in 3 sets or fewer each round. Try not to stare at the barbell for too long. Get your hands back on it and go.
Intermediate option:
For time:
24-18-12 reps
GHD hip extensions
24-18-12 reps
GHD sit-ups to parallel
12-9-6 reps
Power snatches
♀ 75-lb barbell
♂ 115-lb barbell
Beginner option:
For time:
24-18-12 reps
Good mornings
24-18-12 reps
AbMat sit-ups
12-9-6 reps
Power snatches
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The GHD Hip Extension
The GHD Sit-Up
The Power Snatch
The Good Morning
The AbMat Sit-Up
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Comments on 260204
119 Comments
7:00 Intermediate
This posting is for Thursday. Comments are broken there. Dad (69) did the burpee WOD from CAP:
6-7-7-8-9-9-8
Scaled burpee “box jumps”, laying on a 6” crash mat and then stepping or jumping up on it to finish (steps turned into jumps as he got more practice and tried to hurry)
I have a procedure today so no WOD for me.
completed a day late at the Y. Intermediate scaling but did full ROM on the GHD sit-ups.
9:45.
115 lb PS was a good loading, broke the first two rounds into two sets. The rest of the movements were unbroken.
hats off to folks completing this RXd! That’s a lot of heavy power snatches after the GHD work.
Scale/Sub
banded good mornings (increasing bands)
weighted sit ups (20-25-30)
30-24-18 one-arm kb swings -alternating (35-44-53#)
time; 10:22
16:58
Superman’s
V-Ups
115lbs
So much for a sprint…
10:32
Scaled
Supermans
Abmat situps
Power snatch 45lbs
Scaled intermediate today after a short hiatus from travel and minor injury.
66 lbs - on the barbell - early reps divided into two sets.
A nice good warm-up and cool down
24-18-12 Russian KB Swings (12 kg)
24-18-12 Ball Slams (5 kg)
24-18-12 Single-arm DB Power Snatches, alternating (13 kg each arm)
11:15 (9weeks postpartum)
13´47" - Rx
35lb kbs
Sit-ups
85 snatch
M/50/2000lbs
Intermediate
10:19
30 - 24 - 18 reps
GHD hip extensions
30 - 24 - 18 reps
GHD sit ups
15 - 12 - 9 reps
Power snatch @35kg
Time: 19:56
RX 13:51
30-24-18
Ghd hip extension
Ghd sit up
Db snatch 50#
9:38
We changed to:
Good mornings with 30# DB
Weighted situps w/ 30# DB
Power Snatches @ 105#
tiempos de ronda
R1 | 04:16 |
R2 | 04:40 | +24 s
R3 | 03:36 | -64 s
Ø 04:10
Tiempo restante: 00:01 =12:33
For time:
30-24-18 reps
GHD hip extensions
30-24-18 reps
GHD sit-ups
15-12-9 reps
Power snatches
♂ 75-lb barbell
9:41 Intermediate barbell (115lb) and Rx rep scheme and ROM. I could never quite embrace the HQ vision of an intermediate athlete who has all kinds of MU, can walk on hands, but requires a shorter ROM on 54 GHD sit-ups broken into 3 sets. :) Anyhoo. GHD unbroken. Snatches singles in the round of 15 and then I remembered why I used lighter weight and went unbroken on 12s and 9s. Rounds were 3:53/3:17/2:29. My respect to all doing it with 155lb.
M52/5'11/220#
24 Romanian Deadlifts, 45 lbs
24 AbMat Sit-ups
12 Power Snatches, 95 lbs
18 Romanian Deadlifts, 45 lbs
18 AbMat Sit-ups
9 Power Snatches, 95 lbs
12 Romanian Deadlifts, 45 lbs
12 AbMat Sit-ups
6 Power Snatches, 95 lbs
8:57
Beginner with body weight good mornings - 7:40
Intermediate
Rx 11:49
*Hip Ext. and GHD Sit-ups unbroken.
*Those 155lb. Snatches were serious!
Yeah they were, I was getting light headed on them, maybe I didn’t eat enough today or the combination of the ghd stuff
rx repetitions, weight intermediate 50kg, begginner time 16’55”
8:45
56M
18:10
30-24-18 reps
GHD hip extensions
30-24-18 reps
GHD sit-ups
15-12-9 reps
Power snatches 85#
12:37 - GHDs, 115/65/65lb snatch
tough workout on the posterior chain & spine
24-18-12
Good mornings
24-18-12
Ab mat sit ups
12-9-6
95lb PS
Rx
10:57
Was really hoping for sub-10
I wouldn’t want to meet you in a dark alley.
🫥
Wow, great time
Used a box with abmats on top and a barbell tied to the rig for the GHD
95lb Snatches
That's a pretty innovative improv!
30-24-18 Roman chair hip extensions
30-24-18 abmat su
15-12-9 ps 115
13:09
75# ps
Scaled power snatches to 115lbs for that sprint feel. All else Rx.
10:12
Great work, as always CN!
Fantastic work my man!
Scaled
Rx reps but subbed Good Mornings w/ 45# plate, AbMat sit-ups for GHD, 115# BB
17:35
Stayed home so limited by equipment and space, hence the subs. Definitely not a sprint, but time would have been faster had I not stopped multiple times to stretch the hammies. It was the GMs that did it, but I can't say for sure if the same thing wouldn't have happened with GHD hip extensions. Odd because I specifically warmed up and stretched the hammies with the GMs in mind. Hopefully, I now just have tight, sore hammies vice bilateral strains.
This one would T off the lower back and hammies even if they’re warmed up. Good job, LK
Uh oh, hope it's just tightness from all that solid work & not an injury!🤞
Rx reps modified: 45# BB good mornings, GHD sit ups over physio ball-anchored feet, PS: 45# BB clean & mixed grip
Accidentally did 27 PS in 1st round on way to 30 reps...
9:41
That's power snatches using a clean/mixed grip to clarify. No idea, but it works for me🤷
Fantastic Favo does it again!
Fast! Great job
You count like me Favo
For time
30-24-18 hip extensions
30-24-18 GHD sit-ups
15-12-15 kb swings, 44#
12:57
That was fun! Y’all doing PS working harder than me. I shoulda bumped the kbs’ higher.
63/5’8”/160
Excellent, Jim!
Still a great job, Jim!
The Rixpress chugged through today
Awesome work Jim
Rx 12:22
way to move. That’s fast.
Outstanding!
Awesome!
You sandbaggin son of a B
Dad: (69)15:45 beginner scale with Supermans, abmat sit-ups, and 32lb bar power snatch
I am not allowed to eat for the next 24 hours so I only did the general warmup to get some movement.
11:20
24-18-12 reps
GHD hip extensions
24-18-12 reps
TTB
12-9-6 reps
Power snatches 40kg
Rx 13:57
On a roll with these great results lately CB!
Very well done!
95-lbs bar
10:49
Nice!
Great!
14:53 not a sprint at all
Good work!
Seems pretty sprinty timewise @ Rx! Well done.
For Time 15:24
24–18–12
Good Mornings
AbMat Sit-Ups
12–9–6
Dumbbell Clean & Press (not confident with the power snatch yet)
56 yo M/ 5'9"/ 148 lbs
Run 5K
24:43 (on treadmill)
14:35
scaled to 95 lbs
Nice work with 5k beforehand!
Scaled
back ext w/35# db
abmat sit ups
35# db alt snatch
7:27
m/55/180
I was pretty beat up after this cycle=this was a good scale for me today.
Good work to all of you!
Way to listen to the body, Mike!
Great idea to pay attention to how you feel & still hitting the stimulus!
RX hip extension and sit ups
hang power snatch at 95 pounds
Nice work!
whats the time cap?
There's no such thing... At most u might have a target time to achieve the required or intended stimulus. Today, being a sprint, u might consider something under 10min
Unless u are time constrained, like in a class. In that case u might find a time cap
Intermediate
8:20
30 -24-18 good mornings
30-24-18 sit ups
15-12-9 KB swings 15 kg
Intermediate option:
For time:
24-18-12 reps
GHD hip extensions
24-18-12 reps
GHD sit-ups to parallel
12-9-6 reps
Power snatches
♀ 75-lb barbell
12:32.30
Round one 115#
Round 2 and 3 95#
All snatches singles. Back does not like lowering the bar.
18:16
Rx 17:18
Beginner option: 8:48
145# BB
Rx’d
14:13
F37 11:06, 77lb Barbell because I can’t convert from KG well 🫣
Intermediate 45# bar
Back extension 24,18,12
GHD 24,18,13
115# snatch 12,9,6
24-18-12 GHD hip extensions
24-18-12 GHD’s
12-9-6 power snatches (85 lbs)
9:23
For time:
30-24-18 reps
Good Mornings (45lb bar)
36-30-24 reps
V-Ups
15-12-9 reps
Power snatches (115lbs)
16:04, snatches at 115-lbs
also did Roman chair hip extensions instead of ghd version
30-24-18 GHDHE 30-24-18 GHD SU
15-12-9 Snatch @50 kg
10:49; 9:47; 6:41 = 27:17
Strength Prep (6-min EMOM)
• Min 1: Smith Squat 20lb weights + Bar
• Min 2: Rest
3 Rounds: For Time: 9:43
• Goblet Squats: 12 reps 20lb dumbbell
• Reverse Lunges: 10reps 10lb
• Row: 750m
Snatches with 35lbs barbell.
135lb
18:50
30 /24/18 hip extensions
30/24/18 sit ups
15/(75lb)/12/9(95lb)power snatch
time:10:17
24-18-12
Ghd hip extecion
24-18-12
GHD paralel
12-9-6
Power snatch 95 pounds
135lb 18min
Ab mat s/u good mornings at 65lbs 25-18-12
Warm up 500m row, 40 air squat, 30 sit up, 20 push ups 10 pull ups - 6:35
Wrapped up 12-8-6
115 b/s , 135 bench, 65lb shoulder press, 50 lb dumbbell dead lift 11:50
Intermediate option:
For time:
24-18-12 reps
GHD hip extensions
24-18-12 reps
Toes to bar
12-9-6 reps
Power snatches
Barbell: 25 kg
12:38
Notes: swapped GHD for TTB to spare my neck. Went very light on the snatches to try and correct my technique.