5 rounds for time of:
800-meter run
50 air squats
30 GHD sit-ups
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Stimulus and Strategy:
Get ready for a long grind with today’s triplet. The three movements all demand varying degrees of hip flexion and extension. You’ll run, squat, and perform sit-ups, with each movement contributing to heavy legs and fatigued hip flexors as the workout progresses. The total volume is high: two-and-a-half miles of running, 250 air squats, and 150 GHD sit-ups. Aim to keep each run effort under 4 minutes; scale as needed to stay within that time domain. And remember — there are 5 rounds. Try to finish the air squats in under 2 minutes and the sit-ups in 90 seconds or less. If you are not regularly accumulating volume on the GHD, consider reducing the reps and shortening the range of motion.
Intermediate option:
4 rounds for time of:
800-meter run
50 air squats
20 GHD sit-ups to parallel
Beginner option:
3 rounds for time of:
400-meter run
20 air squats
15 AbMat sit-ups
Resources:
Running | Pulling and Foot Tapping
The Air Squat
The GHD Sit-Up
GHD Sit-Up Progression
The AbMat Sit-Up
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Comments on 260616
148 Comments
3 rounds
36 cal bike
50 air squats
30 plank hip taps
23:21
Vacation mood
31:45
4 rounds for time:
800 m run
50 air squats
30 sit ups
Vacation mood
31:45
4 rounds for time:
800 m run
50 air squats
30 sit ups
15:34
Capped at 35:00. 4th 800 completed. 40 squats.
M/56 👨🏻🦳 RX 46:20
39:51
M/34 yrs
36:40
800m Row
50 Air Squats
30 Ab Mat Sit ups
3 rounds RX: 30.08
3 rounds RX: 30.08
4 rnds 35:00 (30+30+30+20 GHD) não fiz teste correto
Rx 34:06
4 rounds for time of:
800-meter run
30 air squats
20 abmat situps
38:43.42
Intermediate 4 rounds. 800 m run, 50 air s.
4 rounds for time of:
800-meter run (treadmill 12km pace)
50 air squats
20 sit-ups strict
40 minutes: 5 rounds 800m run/ 50 air squats/ 20 sit ups on the floor (traditional gym)
5rft
1600 bike erg
50 air squat
30 sit-up
34:20
M57, 150#
Scaled/mod. to 5RFT-
4:30 20# vest "run"
40 air squats
30 abmat sit-ups
35:50
56M
sub 30 abmat sit-ups for GHD
40:40
36:46 not Rx. Slowly introducing running back into the WODs after a persistent left ankle tweak. Replaced running with 2.4k echo bike/1k row/2x800m run/2.4k echo bike. Bike 65/63 cadence, row <1:55 pace. Times 3:46/4:03/4:16/4:04/3:57. Squats Rx 1:37/1:50/1:42/1:43/1:42. GHD Rx unbroken 1:37/1:41/1:38/1:37/1:25. Everything felt a little muffled and slightly below the "I feel good about it" effort but the splits are not bad. Shall see what the ankle has to say about the runs tomorrow.
rx except no GHD....used a wallball (felt just as bad🥴)
44:50
800m run
50 air squats
30 decline bench sit ups
38:00
V-ups
4 rounds
800m run
50 air squats
25 abmat sit ups
33:14
4 rounds.
25: minutes.
200 single unders.
50 air squats.
30 abmat sit ups.
25: minutes.
200 single unders.
50 air squats
30 abmat sit ups.
abmat 30 reps.
M/42/185
Rxd 65:53
decline sit ups no ghd
decline sit ups no ghd
Scaled 22:45
3 rounds
• 800m run 4:41/4:44/4:59
• 50 air squats 1:25/1:20/1:25
• 30 sit-ups 1:24/1:20/1:27
7:30/7:24/7:51
42:01 abmat sit-ups
18:15
Squat to wall ball
Decline sit-ups
Intermediate
Row/run/run/row
50 air squats
20 ghd to parallel
M53/5'11/225#
3 rounds for time of:
500-meter row
20 air squats
15 AbMat sit-ups
11:16
5/42:00
600 airrunner
50 air squats
16 full ghd situps
17:33
4 rounds for time of:
800-meter run
50 air squats
30 GHD sit-ups
*added 20# vest
40:15
Rx
with Ab Mat sit-ups instead of GHD
47:26
Sostituto 800 m run con 60 shuttle run 11m
Sostituta ghd con schiena in appoggio su fitball e piedi sotto db @15 per avere un po’ di stabilità
37’58”
+- 7’35” a round
50:30 mins.
5 rounds of:
900 meter runs (because one round around my block is 450 meters)
50 air squats
30 abmat situps
Round 1,3,5: 1,000m row, 40 air squats, 20 sit-ups (5lb plate)
Round 2,4: 800m run, 40 air squats, 20 sit-ups (5lb plate)
36:42
20 GHD sit-ups/round
Intermediate
Intermediate
Old fashioned crunchies because any other type of sit up is for ppl with more than one ab
213lbs
39'58"
Run Time:
4'07"
3'28"
4'08"
3'13"
3'35"
First time in a while without any pain (feet/knees/low back)!!
5 RFT
800m run
50 Squats
30 sit-ups
Home exercise:
400 meter up hill
50 air squats
30 sit ups
The hill killed my legs. 7 percent incline I believe..
6 RFT: 40 KB swings -35#(Running prohibited)-50 ASquats-Rd 1: 30 HKR/2:30 marches with KB OH/3: 15 around the world each side w/KB/4:30 alt wood chop with KB 5: 30 V-ups partial recline/6: 30 alt OH oblique knee raises
29:14
Site is still glitching for me & I ain't got that kinda time, so awesome job, everyone, especially you Rx beasts!!!
Intermediate
36:33
No GHD equipment so I sat reverse on a hyper extension
auch
Rx (scaled) — 29:29
• 600m run
• 40 air squats
• 24 ghd sit ups
Rx reps
1200 bike C2
50 AS
30 Abmat sit-ups
A good WOD considering yesterday’s destroyed my upper body 😅
35:10
Rx, runs on the trueform 43:29
Proud of this effort. Very consistent.
Run splits: 4:27 / 4:23 / 4:23 / 4:23 / 4:18
Rounds splits: 8:53 / 8:46 / 8:49 / 8:45 / 8:19
You guys are monsters! Want to be like you when I grow up.
17:06
36:17
Rx’d: 35:13
In the rain!
M/ 43y/ 175lbs/ 68”
M/31/250/6'6"
Had to scale after round 1 to stay at 4 min per run. I really struggle to run indoors and keep proper pacing.
R1 800/50/20 FULL ROM GHD
R2-5 600/50/20 GHD to parallel
40:08
Close enough
5 rounds of:
4 loops around driveway turnaround
50 air squats
40 abmat sit ups(while fighting off a puppy)
32:15
36’40”
Ab mat sit up
5 Rounds for time:
2:45 Stationary Bike
50 Air Squats
30 Bird Dog
Time: 32:56
RX. 42:50
Rx 29:15
*Unbroken GHD Sit-ups.
**That workout was Awesome!
Way to hold what I imagine was very quick rounds!
We gotta work on your definition of "awesome"...
Wow!
5 rounds for time of:
800-meter run
50 air squats
30 GHD sit-ups
tiempos de ronda
R1 | 06:59 |
R2 | 08:11 | +72 s
R3 | 08:45 | +34 s
R4 | 08:57 | +12 s
R5 | 08:56 | -1 s
Ø 08:21 = 41:48
5x
800mtr run
50air squats
30 abmat sit ups
Rxd
56.22
37:24 (w/situps)
Score: 4 Rounds + 300m (or just 4 Rounds completed) in 33'50".
Workout Note: "I did the first 2 rounds wearing a 10kg weighted vest (Murph-style). On the third round, at the 300m mark of the run, the vest broke. I took the gear off and finished up to the 4th round without it. I stopped there because of my lunch break.
1.4 miles
50 air squats
30 sit ups
31:20
Five rounds per time 45 minute cap
800 m run
40 air squats
20 situps
Score 3 + 800 m run - capped
Time: 44:22
Runs done on a treadmill at 4.5° incline. Yes, it makes me run slower, but it sure protects the joints from the pounding of flat ground! At 46, I’m in it for the long haul.
45:00
800 m run kept under 4 minute pace other than the last round at 4:15
50 air squats
30 dead bugs (still recovery my postpartum DR)
34:10
35:33
42:27
41:05
Great job!
Awesome!
Beginner option: 14:52
29:12
3 Rounds
800m Run
20 Air squats
15 GHD sit-ups
31:25
3 Rounds
600m Run
30 Air Squats
20 Ab mat sit ups
*only had time for 3rds before work.
41:46 rx
M39
800m run
50 air squat
30 sit-up
39:09
800m row
4 rounds
.50 treadmill runs, 20 GHD, 50 air squats
Rounds between 9:11-8:33
Runs between 6.2-6.6 mph
4 rounds
800 elliptical pulled calf
20 GHD, 50 air squats
Revised work to “5 rds, Run for 4:00, Do Air Squats for 2:00, Do Ab Mat Sit Ups for 1:30.” Total time: 37:30. Didn’t keep track of distance or reps.
50 Air squats
30 AbMat situps
5 rounds
1:00:23
5 rds -
800m run,
50 air squats,
30 v-ups
bosu ball situps instead of ghd.
Buy in of 60 cals ASSAULT bike
Then…
3 rds:
-30 air squats
-30 GHD’s
Cash out of 60 cals on ASSAULT bike
18:05
5 RFT
Ride 2.4k echo bike no arms
50 air squats
30 ab mat sit ups
35:27
Round times
R1 | 07:17 |
R2 | 07:10 | -7 s
R3 | 07:08 | -2 s
R4 | 06:59 | -9 s
R5 | 06:53 | -6 s
Ø 07:05
Nice sub, bb. I bet it’s a challenge keeping posture on the bike like that
Rxd in the garage gym. Which meant longer runs and the garage GHD setup.
37:33
wanted to hold under 7 minute rounds but couldn’t maintain that pace after round 1. Legs were still rusty from the OHS workout and the air squats didn’t help either.
33:30
Yes, that’s so fast.
800m run
50 air squats
20 Ghd sit ups
31:14/5r
800 m run
50 air squats
30 sit ups
Intermediate option:
4 rounds for time of:
800-meter run
50 air squats
20 GHD sit-ups to parallel
RX- 39:35
Officially 5 months into Crossfit. Happy with all my times thus far.
Awesome!
Intermediate, no GHD so i did ab mat sit-ups
27:27