3 rounds for time of:
30 GHD sit-ups
30 medicine-ball box step-ups
400-meter medicine-ball run
♀ 14-lb medicine ball and a 20-inch box
♂ 20-lb medicine ball and a 24-inch box
Post time to comments.
Stimulus and Strategy:
Today's workout is a longer grunt-style effort. After two days of upper-body pulling and pushing, it's time for lower-body and midline work. Aim to complete a single round in 8 minutes or faster. Choose a medicine ball weight that only requires minimal rest breaks during the step-ups and run — hold the ball any way you like for both. If you have limited experience with the GHD, scale range of motion, and/or total volume. It may also be a good idea to consider weighted or unweighted sit-ups instead.
Intermediate option:
3 rounds for time of:
20 GHD sit-ups to parallel
30 medicine-ball box step-ups
400-meter medicine-ball run
♀ 10-lb medicine ball and a 20-inch box
♂ 14-lb medicine ball and a 24-inch box
Beginner option:
3 rounds for time of:
20 sit-ups
20 medicine-ball box step-ups
200-meter run
♀ 6-lb medicine ball and a 12-inch box
♂ 10-lb medicine ball and a 12-inch box
Resources:
The GHD Sit-Up
The Medicine Ball Box Step-Up
Medicine-Ball Run
The AbMat Sit-Up
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Comments on 260819
166 Comments
rx 23'01
3 rounds for time of:
30 ab-mat sit-ups
30 medicine-ball box step-ups, 20” box
200-meter med-ball run
16:35
20:38
Modified 3 rounds for time of:
30 ab mat sit ups
30 Dumbbell box step overs @8kg
400 m run dumbbell @8kg (suitcase mode, switching hands every 50-100 m)
Intermediate
AbMat instead of GHD
20-lb medicine ball and a 20-inch box
14:46
• 30 Strict Sit-ups
• 30 Med-ball Box Step-Ups
• 400M Med-ball Run
Mosanielle SC-16lb Age 48 00:28:39
Catarina SC-03kg Age 24 00:28:42
Maiane SC-18lb Age 26 00:31:38
Amélia SC-14lb Age 42 00:26:59
Raissa SC-03kg Age 26 00:28:59
Tarcisio SC-26lb Age 43 00:20:51
20:42
3 rounds for time of:
30 GHD sit-ups
30 medicine-ball box step-ups
400-meter medicine-ball run
♂ 20-lb medicine ball and a 24-inch box
tiempos de ronda
R1 | 06:55 |
R2 | 07:35 | +40 s
R3 | 07:50 | +15 s
Ø 07:26
Tiempo restante: 00:01 =22:21
16:04 Rx. Everything unbroken. On step-ups rotated the ball from shoulder to holding in front and then the other shoulder. On the run carried the ball on the shoulder alternating every 100m. GHD times: 1:17/1:29/1:29. Step-ups+run times: 4:00/4:01/3:46. Pushed it on the last run. I think with slightly tighter transitions it’s push-able under 16.
Rx’d: 19:08
Felt good.
M/ 43y/ 177lbs/ 68”
3 rounds for time of: 20 regular situps, 30 medicine-ball box steps -- 12lb medicine ball, 400 meter regular run. 24:09.92
19:04 - RX as prescribed.
Defo wanted to put the ball down rd1 but kept hold throughout.
Intense warm up and weighted mobility followed by this excellent bit of fun
20:59
rxd
24.27
25:34
30 GHD
30 weighted step ups
400m weighed run
25lbs bag
Bleacher seats however high those are.
27:06
30 med ball sit-ups
30 med ball box step ups
300m med ball run
10#med ball
16” box
Intermediate reps
Med ball GHD scale (no machine)
30 Med Ball step ups #12
400 Med Ball run
19:21
12lb med ball
400m row
20:21
But used a 20lbs med ball
26:58
Beginner not for time. 2nd WOD this week in a year. Trying to figure out how to balance WODs with M-W-F karate classes. We’ll see.
Rx 25:39
45/F/68”/145
20:25
subbed abmat sit-ups- no GHD machine
14# ball on step ups
no wt on the run
22:13 Rx’d
21:37
Abmat situps
20" box
17:57
3rds
30 situp
30 step up 20" #14
400m run #14
3 RFT
30 ab mat sit ups
30 weighted box step ups. 20# med ball / 24” box
100 med ball walking lunges - 20# ball
Round times
R1 | 08:20 |
R2 | 08:09 | -11 s
R3 | 07:38 | -31 s
Ø 08:02
First round had music interruptus.Second had phone call. Third with no interruption.
Music interruptus is the worst! Nice sub with the lunges; great job, BB!
**subbed 30 situps with my legs straight for the GHD sit-ups
21:06
90 flutter kicks (no thnx on mat rub)
30 medball step ups #14
22 cal bike (runs kill my hip)
RX but 15 ghd instead of 30
Intermediate 35:13
should have modified! Lessons learned hopefully!
30 abmat sit ups
30 medicine-ball box step-ups
400-meter medicine-ball rum
19:40
M/42/185
rxd 31:45
Subbed GDH (don’t have equipment) to incline sit-ups.Everything else prescribed.
21:46 RX
12#
20’ box
400
M rx 39
22:18
27:43
Husband: 18:33 with sit ups, 15# med ball to 13” box, 400m med ball run
3 rounds for time of:
20 sit-ups
20 medicine-ball box step-ups
200-meter run
♀ 6-lb medicine ball and a 12-inch box
3RFT-30 GHD style anchored feet over physio ball full ROM,30 med ball BSU 15# med ball,400m med ball (not allowed to) run yet, so jrogging? fast wralking? 10:54
Awesome, Favo!
3x 30 sit ups medball 20lbs/ 30 step ups medball 20lbs / 400mts run
Scaled GHD to KTC
23:00
About 6 hours to get all the tiles set but that part is done. Decided to reward myself with the WOD but GHD just wasn’t gonna happen so went with KTC. I’m good with it because I did a bunch of GHD sit-ups on Saturday. Did nothing particularly fast as the heat index was 100F.
Bonus points for still getting in the WOD after all the work!
Carried 100lb sand bad 100 meters every round
18:57
Ab mat sit ups
20:32
15:48
30 GHD SU
30 Medball step ups (24”/20#)
400m Run (treadmill)
Traveling
20:52 intermediate but touched the med ball with alternating hands on ghd situps. 6:18/r1//12:56r1+2//then slowed way down while dreading and trying not to be too gassed going into the last med ball run. Oof.
Dad: 24:36 beginner/mostly walking but with 18” box and 6lb ball! Didn’t think he could do it today. Legs still tire from Monday.
Doing medicine ball sit up
Time 23:30
M/46/Rx (central Florida heat)
23:31 ☠️☠️☠️
Intermediate+ Scale, 23:15.
Did full ROM GHD sit-ups. 12-lb ball for rounds 1 and 3, 20-lb ball for round 2. Could have gone 20-lb the whole way tbh.
53m/5'10"/185
18.20
3 rounds for time of:
30 ab mat sit-ups
30 medicine-ball box step-ups
400-meter medicine-ball run
♂kg medicine ball and a 24-inch box
30 medball abmat situps
Box and Runs Rx
Medball never touched the ground (except to tap for sit-ups)
102*F outside
Legend! 💪🏻
Fantastic!
22.5” box, 18.5-lbs bag (“odd object carry”)
21:45
really slowed rd.3 (7:55) vs 1&2 ( <7)
Rx 15:09
*Unbroken GHDs and Step-ups.
*Held Ball on the shoulder for all Step-ups and Runs.
**Another fun workout!
🤣 sandbagging for sure
Beast!
17:57, subbed hollow rocks
22:16. RX with 20 GHD sit-ups.
Scaled to
3 rnds
30 abmat sit ups
30 step ups 20"
2 mile walk with my dog
untimed
Sounds just right!
20:17 intermediate at elm hill. No med ball so used 15lb KB held by the bell.
24:15
25# med ball
24” wall
Ghds- shared ghd machine with daughter
Great weather & great company @Amanda Bartoli. Super fun workout!!!
Nice! Great way to spend time together!
Abmat instead of GHD Seat ups
otherwise Rx
18:33 in total
8 lb med ball
Med ball run
16:01
Intermediateish
30 abmat sit-ups
10# ball for step ups and run
My knee doesn't often let me run, so it felt good to get out there!
18:30
Glad you got to run! Good work!
Intermediate - 20:34
3 rounds of 30/30/400ish
20# ball on 24" step ups, 15# ball on runs/walks
R1 done in 8:50
R2 at 20:00
32:02
Yes...longer grunt-style is a good description for me. Not for the fire-breathers.
We can't all be dragons; some of us are the little engines that could! Great work done at all speeds!😊
Way to push through, Jim!
14:21 Rx’d
Insanely fast monster. Bravo, Spencer.
Very impressive sir!!!
Superman!
Substituted weighted situps for GHDs
25:43
24 inch 12kg med
400m run 12kg med
X 3
20:49
M / 34yo / 101kg
Beginner 12:01
Rxd at the Y with the GHD. had to use a true form for the runs.
19:35.
transition times totaled to 2:30 as the runner was opposite to the GHD and box. Got lots of time to carry the med ball around!
Trooper! 💪🏻
Beginner Option:12:44
12 lb medball
22:22 Rx - runs on true form
18:11 Rx except subbed abmat sit-ups for GHD (equipment limitations at home)
Intermediate
20 sit-ups
30 (12lb) medicine ball (20in) box step-ups
400 meter run (12lb)
15:23
Did 3 rounds of
30 AMSUs
30 14lb wall 20 inch box step ups
Only ran with ball one 200 m due tobeing short on time
10# ball
Intermediate 18“ box
.25 treadmill runs
Donated blood yesterday
3 rounds
20 GHD
30 box step up 18” box with 16# ball
300m walk with 16# ball
16:50
A fast monster.
3 rounds
30 situps holding 15 lb vest
30 x 15lb vest box step ups 30"
400m run 15lb vest
Excellent, Marty.
Rx
Intermediate- 20# med ball
17:53
19:51
No GHD so subbed T2B
No medicine ball so subbed 25# plate
28:22
Good subs.
- 20 AB mat sit-up
- 20 Box Step Up (BW+8kg)
- 200 m run
time: 9'55''
22:10 intermediate with regular sit ups
3 rounds : 19:17
400- with 10 kg vest
M45
3 rounds for time of: 25 min
30 Abmat sit-ups
30 medicine-ball box step-ups
400-meter medicine-ball run
♂ 20-lb medicine ball and a 24-inch box
19:34
3r/30 sit ups
30 medicine ball box step ups
400 m medicine ball run
Left leg and right leg = 1 rep. Or
Left leg and right leg = 2 reps?
https://youtu.be/Y1OyAOo9hiY?si=gVl2y6uPO6kdBwx7 everytime ur standing on the box, 1 rep
Rx-ish, 35# slam ball, “runs” on the trueform (I mostly walked)… 22:54
Hat trick. Performed immediately after 260818 and 260817.
Holy cow. That’s tough.