5 rounds for time of:
20 GHD sit-ups
400-m run
Post time to comments.
Scaling:
Move consistently through this workout and attack the runs with intensity. Athletes that are less familiar with the GHD should reduce the reps or rounds.
Intermediate Option:
5 rounds for time of:
15 GHD sit-ups
400-m run
Beginner Option:
3 rounds for time of:
20 sit-ups
400-m run
Comments on 211013
61 Comments
16:21 RX
M/42/5’9”/195#
CFWUx2
18:10
Intermediate, subbed KTEs for sit-ups
17:02
14:34 Rx
13:06
Ab-mat sit ups
December 12th, 2021 (one day rest after the prior wod); morning; snow on the tracks
wu: bike, slips
skill: run, running drills
wod: 5 rnds
30 ab mat sit ups (no ghd)
400 m run
16:53
post: bike
15:30
17:31 on treadmill
15:33 as rx’d. GHD sit-ups unbroken and tried to hold 2:00/400m, slowed a little rounds 3/4 but a little faster on run 5.
184/42/176cm
18'
Abmat Sit-ups
17:22 Rx. Ran 400m on Assault Air Runner
M/28/6’1”/200lbs
subbed abmat SU: 11:45
Don't have a GHD, so I subbed for declined sit-ups and kettle bell swings @40lbs(that's the most weight I have for my adjustables) ×20 each then the 400m run
13:29
M/31/145lbs/5'7"
19:20 male Rx
20 ghdsitups
400m run
23y175cm84kg
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Extra 20 abs and chest workout
Sc to ⚓ SU/1200m echo bike...14:28
(2 47/3:00/3:01/2:53/2:47)
18:08 with Sit-ups & Treadmill
M/42/140lb
RX - 14:31
M/35/6'/175#
16:12 Rx
Deo gratias
12:14 rx
M/48/180/5’7”
No GHD so I did ab-mat sit-ups
18:46
M/25/5'8"/155lb
CrossFit AFK
16:04 - Rx (paced the first few runs to be able to hit the GHD unbroken and a little faster than I normally would. GHD speed fell off in the last couple rounds, but kept my run speed. Overall it was pretty steady state work. Runs are a little longer than 400m and there is a descent transition from the run to the GHD downstairs through the garage.)
rx : 13’16 (garmin)
https://youtu.be/eE1D0CP2Kbk
12:25
As rx'd, 16:04.
Unbroken GHDs. Felt pretty good on the runs - enough to push the pace a bit. Really tried to open it up on the last round. Grass was wet, though, so had to spend some time each round toweling shoes off before coming back inside.
48m/5'10"/180
Ball GHDs:
19mins
42 / 6’0 / 190
17:14
Subbed incline sit-ups w/ 10# ball
Rx’d: 15:03
13:27
Ab Mat Sit Ups
18:00. Knee is sore so subbed .32 mile elliptical for runs. Did 15 ghd per round.
Awesome.... very impressive and impactful. I wonder how one goes about the process towards opening a non-profit Crossfit gym (I have been considering it for awhile now). Any guidance? Thanks.
F/54/Alabama/GarageGym
5 RFT:
400m run
10 HPC, 65#
20 regular sit-ups
Time = 29:10 ended up doing a lot of walking. Kicked my ass.
M/46/6'2"/175#
Rx'd
TM runs 2% incline...16:14...nasal breathing only this really slowed my runs down compared to past runs on TM
About 25 minutes. GHD's on a bench,
For time
10Rounds for time of
5 strict pull-ups
5 DB’s thrusters 22.5kg
-10:53
15:34 Rx'd
m/53/5'11"/196#
20.49, 1.4 mi on treadmill & 25 cf situps ^ 5 rounds.
5'11" 210 lbs 55 years young
Subbed incline sit-ups for GHDs.
12:40
About 26 minutes…accidentally cleared my watch’s timer. GHDs no problem, but my hilly street still kicking my arse on the runs.
14:48, modified: decline sit-ups and elliptical.
Absolutely love this!
16 min RX
14:14
Just realized I did this backwards...400m run then 20 GHDSU
17:06
I’ve been waiting to use my new GHD! Random and maybe too broad of a question but does anyone have suggestions for dealing with a tight back?
Just the basics... a good warm-up and stretch. Post work out massage or foam roll would probably help too.
I'm guilty of not always doing a good warm-up. I think Pat Sherwood called it the Dad warm-up. 3...2...1...GO!
Thanks Steve!
GHD sit-ups seem to be good for my back. I use my GHD every day…25 sit-ups and 25 hip extensions are part of my standard warmup.
Thanks Jim will try!
m/58yo/5'5"/148lbs
5 rds
400m Row
10 GHD Sit-Ups
15 min 10 sec
15:35
Intermediate Option:
5 rounds for time of:
15 GHD sit-ups
400-m run Air runner
20:02
14:31
Subs:
Banded Sit-Up (No GHD)
2:00 Jump Rope
Sub/scale:
20 weighted ab-mat sit-ups, 25lb Dumbbell
400m run
13:17
Rigged up the old plate stack + yoga blocks to create a GHD simulator.
13:57.
Intermediate
13:44
18:49 Rx
run 400 on the air runner. Reminder: don’t do this workout at 5am next time when it’s dark out which forces you to run on the air runner
that took my soul
More or less Rx'd (GHD from bench)
--
5 rounds for time of:
20 GHD sit-ups from bench
400-m run
SCORE: 21' 28''
--
Nice one 👍
Warm-up was a bit of running and GHD practice
Cool down was a 2,5 km, for a total of 5 km of running
There might be some more running later in the day (PS: there was: 5 km run on the beach)
Globo scale: If a GHD is not available sub Roman can chair situps, incline situps, or weighted situps. A homemade GHD situp machine can be created by sitting perpendicular on a bench with your feet being held by heavy dumbbells on the floor, and touching your hands to the floor. An exercise ball will also work but be a bit unstable. Finally, you can sub 2/1 abmat situps. For the runs, a 500m Row, 1000m c2 bike, or 25 calories assault/echo bike can be subbed. If using a treadmill use a slight incline.
Busy gym: do either the weighted situps or abmat situps, and runs. Or go outside today and do the Bodyweight sub.
Bodyweight/ equipmentless sub
5 rft
40 situps
400m run
Note of importance: If you do not do GHD situps frequently in workouts, scale back the reps or sub the abmat situps. You don't want Uncle Rhabdo to pay you a visit.
RX:13'30''(unbroken)
https://youtu.be/6_RFD0Ydjr0
Great article!
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Challenging our running by fatiguing the midline/hips first. Pulling from the hips, midline stability, and core-to-extremity are also themes.
MAIN DECISION
Scale for the coordination component of the GHD or the organic component?
TECHNIQUE SCALE
As is, cut the ROM in half (at least) on the GHD, or sub kb swings. Put whichever movement you want to emphasize more first. Rest between rounds.
CONSISTENCY SCALE
2 rounds
50 strict knees to elbows (or 2:30 L-sit)
1,000m run
INTENSITY SCALE
Sprint the run, sub kb swings for the GHD and practice GHD sit-ups during the warmup
INJURY SCALE
Upper-body - as is
Lower-body - 2 rounds for time of: 50 strict knees to elbows, 50 hip extensions
MY STUFF
13:20 as rx. I used the first 2 rounds as a warmup
GENERAL FEAR LEVEL: 6
Awesome article! "That looks like the coolest CrossFit setting ever" - says I, from behind a computer screen. Honestly, mad respect to the athletes and coaches!