3 rounds for time of:
35 dumbbell deadlifts
35 GHD sit-ups
800-meter run
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post time to comments.
Scaling:
Today’s workout got its inspiration from a Hero workout called Michael. We are still going to run 800 meters, however, we are going to do it at the end of the round to encourage you to move a little quicker, especially in the final round. The dumbbell deadlifts are replacing the back extensions and we’re doing GHD sit-ups instead of AbMat sit-ups. The loading of the dumbbells should be light and allow you to complete your reps in 3 sets or less. Some may be able to go unbroken. If you are not consistently using the GHD, it is not recommended to attempt the prescribed option. Scale the range of motion and the number of reps.
Intermediate option:
3 rounds for time of:
35 dumbbell deadlifts
20 GHD sit-ups to parallel
800-meter run
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
3 rounds for time of:
20 dumbbell deadlifts
20 sit-ups
400-meter run
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
You should never lose the engagement of your abdominals as you lay back to perform a rep on the GHD. Choose a range of motion that allows you to stay engaged through your mid-section. While a wacky inflatable arm man is mesmerizing, it is never a good technique for your midline.
Resources:
The Dumbbell Deadlift
The GHD Sit-Up
The CrossFit Running Course
The AbMat Sit-Up
Find a gym near you:
View the CrossFit map
Comments on 241204
97 Comments
Intermediate, subbed KTEs for sit-ups
25:37
M/41/220/67in
26:57 rx
25:41 RX
M/42/5’9”/195#
3 rounds in 28:23 of:
35 dumbbell deadlifts, 35#
35 abmat sit-ups
800-meter run
M56/150
3 RFT-
35 DB Deadlifts 2 x 35#
35 swiss ball sits, feet anchored
800m "run"
22:55
21:02-used 40lb dumbbells, globo gym ghd, and subbed 800m row instead of run.
M/38/6’/174#
24:18 Rx
Deo gratias
Rx : 27'02"
3 rounds for time of:
35 dumbbell deadlifts
25 GHD sit-ups
800-meter run
♂ 50-lb dumbbells
35:05
Thank you!!! Crushing yesterday’s workout and powering through today’s back-to-back sessions!
Dourado Luxury Car is Dubai’s premier luxury car dealership, offering an exceptional selection of new and pre-owned luxury vehicles, exotic cars, and supercars.
22:29 Rx
M/46/5’8/170
M 54/205/6’
Subbed abmat sit-ups for the ghd.
22:49.
PP scale
30 dl @12# dumbbells (baby is 12 pounds)
:30 mod v-sit hold
no running yet
7:14
16:20
20# dbs, abmat situps, 35 cal bike
Also did 5x5 back squat first, got up to 205# for last three sets
Scaled
3 RFT
25x KB Deadlift @ 53lbs
25x Ab Mat Sit-ups
5:00 Assault Bike
26:00
Assault bike: 1.5mi, 1.6mi, 1.7 mi
31:17
my first full training after hip and back injury set me back for a couple of weeks
can‘t feel my legs!
eginner option:
3 rounds for time of:
20 dumbbell deadlifts
10 sit-ups 10 GHD sit-up
400-meter run
35 lb DBs
18:12
Time 21:35
35 DL
35 PU
400m run
+
2 rounds beginner
22kg DBs
23:55
35 dumbbell DLs 25#
35 GHD sit-ups to parallel
800m run on treadmill
23:57
M/50-54 👨🏻🦳
Intermediate
8:10, 8:49, 8:18 => 25:17
3 Rounds for Time:
35 DB Deadlift 10kg
35 GHD sit ups at 40 degree angle
800m run
22:53
26:47, 95# barbell DL, straight leg situps, 2 treadmills and a 4 minute bike to ease my back
Rx
22:00
Took the jogs at a slower pace on the treadmill, 7mph @1%
M/35/229lbs
Beginner 14:29
3 Rondas por tiempo
Workout en RX
35 Dumbell Deadlifts 55lb Db
35 GHD Sit Ups
800 MTS Run
tiempo final 35:42"
30:05 Rx
Intermediate +
3 RFT:
35 DB Deadlifts @ 50#
35 GHS Sit ups to parallel
800m Run on the trueform
24:34
3 rounds for time of:
20 dumbbell deadlifts 20lb DB’s
20 sit-ups
400-meter row
TT: 13:24
3rds 16:02 Internediate
35 DB DL (35’s)
20 GHD Sit-ups
48cal Echo Bike
https://youtu.be/1vcOpMh8wOs
My Training on Wednesday afternoon, December 4.
3 Rounds For Time of:
35 Dumbbell Deadlifts 40 lb
35 GHD Situps
800 meter Run = 5:30 minutes
I completed the Workout in 40:05 minutes.
M/48/6’4”/225#
3 rnds for time:
35 db deadlifts (35#)
35 situps
1000 m row
23:39
55 yrs old male
50# DB, AbMat SU, 48 cal Bike
Time: 30:56
Scaled the run for a 20cal bike
14:49
Man, that's fast!
Scaled to 45# DBs and subbed 1km row for run
27:45
Yikes, that did not go like I thought it would even though I had a long distance between the GHD and rower. Had to choose between GHD and row or AbMat and run due to equipment locations plus refusal to use a treadmill.
With you on the no treadmill. That's a great time, especially with the long transitions!
Rx’d: 22:46
Completed about ten minutes after completing 241203. I think I’m caught up now.
Hell yeah bro, great work!
That’s a nice time, especially after 12 rounds of yesterday’s workout.
I would have been all-in for a nap after that.
Really nice work after the 1st WOD too. Awesome.
Nice job, as always!
30 lbs kettlebells for 35 deadlift reps
20 GHT sit ups
All for 3 sets
TOTAL TIME: 8:51
I am recovering from an ankle injury and can’t run yet, so I sped walked on the treadmill for 1.5 miles. Took me 23 mins
Great time, especially with ankle limitations!
Rx, time 22’ 25’’
Great!
22:08
@135 barbell
35 V ups
800m runs
Noice
55 yo M/ 5'9"/ 154 lbs
approximately 30 minutes (stopwatch malfunction sometime during 2nd run)
as Rx'ed
Good job, Quinn
Thank you!!! Strong work yourself doing yesterday's workout then today's back to back!
Intermediate: 26:36
Running on AssaultRunner
RX- TIME:25;00
Intermediate-ish and subbed…no running on my snowy and muddy dirt road, and I’m getting tired of rowing.
3 RFT
35 deadlift, 35# DBs
25 full GHD sit-ups
150 yard farmers carry, 35# DBs, down and back up my hilly driveway
19:46
A glorious, sunny 35ish degree morning. Great day for an outdoor workout!
Your environs sound idyllic! Nice work on this, especially taking it outside.
Nice mods, Jim
I like it Jim!
Rx:
25:08
35lbs dumbbells
27:10
Rx 26:52
Great job @ Rx!
M 42 200# 69"
Rx (Assault Runner) 23:46
Nice!
Great Job!
3 RFT
35 DB DL
35 GHD sit-ups*
800-meter run-sub: 900m row C2-@8
♀ 35-lb dumbbells**
*Anchored feet-full ROM over physio ball
**Strapped 2-5# DBs to my 30s
23:37
I know it's not technically "Michael", but he's mentioned, so feel compelled to include:
Navy Lt. Michael McGreevy-killed in Afghanistan 20050628-Rest easy.
Nice work!
Fantastic effort today Favo. And thanks for the shout out to Michael.
Awesome work, Favo!
Great work and improv on the DBs!
M- 53/ 5'7 / 220
Intermediate scale 3 rounds of : 35# db deadlifts, 20 ghd sit ups to parallel, run 800
22:05
Beginner option:
3 rounds for time of:
20 dumbbell deadlifts
20 sit-ups
400-meter run
36- lb dumbbells21:20
35 lbs
Well done, this was tougher than it looked!
M50/77kg/179
Rxd 1600m echo bike instead of running
20:38
Great time!
25:10
32:42!
Jogg on air runner,
DL and GHD upstairs.
Great WOD.
Well done!
Intermediate: 15kg, 22:06
Started RXd but for rounds 2&3 did 35 GHD sit-ups to parallel.
21:52.
really pushed the last run!
Nice work James
Solid!
Well done!
RXD
28:08
Good Job
Rx. 22:22
Great!
Nice work!
21:17
Great Job!