Complete as many reps as possible in 18 minutes of:
400-meter run
30 GHD sit-ups
20 box jumps
10 power cleans
♀ 20-inch box and 145-lb barbell
♂ 24-inch box and 205-lb barbell
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s workout is heavier and a longer duration. The goal is to perform 3 or more rounds. The loading of the barbell should be moderately heavy and allow you to perform singles for most of the workout. Expect the GHD sit-ups and box jumps to fatigue your quads, hip flexors, and explosive movement. Because of this, your cleans may feel heavier than expected. Focus on being as tall as possible and getting the shoulders behind the barbell at the top of the lift before pulling into the receiving position. For the GHD sit-ups, if you are not familiar with this movement and consistently training on the GHD, reduce the reps and range of motion.
Scaling:
Reduce the distance of each run. Reduce the reps on the box jumps and GHD sit-ups. Reduce the loading of the barbell.
To reduce the complexity of the box jump, lower the height to maintain the jump or perform a step-up. For the GHD sit-up, reduce the range of motion or perform a V-up or a sit-up. For the power cleans, consider performing the reps from the hang position or with a pair of dumbbells.
In case of injury or limitation, for the 400-meter run, perform a 900/1,250-meter Echo bike or 400/500-meter row. For the box jumps, perform step-ups or lunges. For the GHD sit-ups, perform sit-ups or plank shoulder taps.
Intermediate option:
Complete as many reps as possible in 18 minutes of:
400-meter run
30 GHD sit-ups to parallel
20 box jumps
10 power cleans
♀ 20-inch box and 105-lb barbell
♂ 24-inch box and 155-lb barbell
Beginner option:
Complete as many reps as possible in 18 minutes of:
200-meter run
20 sit-ups
15 box step-ups
10 power cleans
♀ 12-inch box and 35-lb barbell
♂ 20-inch box and 45-lb barbell
Coaching cues:
During the power clean, stay patient on your second pull. Once the barbell passes your knees, continue to keep your shoulders over your bar and wait until the barbell gets close to your hips before you extend the hips and begin the third pull.
Resources:
The Box Jump
The GHD Sit-Up
The Power Clean
The Box Step-Up
The AbMat Sit-Up
Find a gym near you:
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Comments on 250122
115 Comments
2 Rds + 415 reps RX
M/42/5’9”/195#
15 GHD sit ups
10 bow jump over
10 power clean 40 kg
times up in third round after I finished 15 GHD sit ups
400m run
10 KTEs
10 box jumps
10 power cleans, 35# dbs
3 rounds + 100m run
2 rds @70kg
M/34/220lbs/5'7"
2Rds ~ (18:00)
0.25 Miles (3:00)
30 ABSitUps
20 BoxJumps 24in
10 PowerClean 135lbs
Did the run easy pace. Cramped a little on the situps. BoxJumps were tough and stepdown was awkward. Cleans were heavy and scaled down was right call. Took 18 minutes exit but wanted to do 3 rounds. Rested then easy 0.5 mile run. Good workout but avoiding redline.
175lb
1R+GHD3
My Training on Sunday afternoon, February 2, 2025
400 meter Run
30 GHD Situps
20 Box Jumps 24 in
10 Power Cleans 117 lb
I completed 1 Round + 400 m Run + 30 GHD Situps + 5 Box Jumps.
I run 2:10 minutes on the 2 Runs.
https://youtu.be/3kj53Fiqc9c
AMRAP 20' (had to walk through the machines in the gym between air runner, ghd and box/barbell)
RX scheme with 75kg barbell
3 rounds
M/52/86
Row 500m
30Sit-ups
20 b.j 20"
135#
2R+500m+5
Scaled to 155-lb for power cleans, rest as rx'd. 2 rounds + 20 GHD.
Singles for box jumps and power cleans.
51m/5'10"/180
Mid, 3 rounds, 20" box, 95# barbell power cleans
3 rounds even.
400m run treadmill (lost some time because it was stopping when not running and start over again with the right speed)
30 sit ups
20 BJ 20inches
10 PC 50kg
2 rounds plus 400 m run
GHD sit-ups were to parallel and barbell loaded to 50 kg
Did this as a partner workout and skiing/rowing 500m together instead of running. We shared the reps with one of us working at a time on the other stuff. I used rx’d load/movements and Sarah used 53lb. and did ghd sit-ups to parallel and step ups. We got 2 rounds plus 350ish meters…had to stop with :45 remaining because Sarah’s lower back seized up.
Intermedio
2 rounds + 300 m run
Rx
3 rounds with 3 seconds remaining. Harder than I thought it was going to be as usual.
400m run treadmill
30 GHD sit ups to parallel
20 box jumps
10 power cleans 95#
2 rounds + 14 box jumps
(stopped my timer and finished the third round)
Scaled, 400m run, 30 sit ups, 20 box jumps, 90lbs cleans. 3 rounds + 336 metres run.
RX. 2 + 415. Bar felt heavy!
CFHIM 1R + 400m / 30 GHDSU / 20 BJ / 3 PC
예쁜딸 3R (2: C bike / 20 sit-ups / 15 Step-ups / DBPC 4kg)
Intermediate, subbed 30 cal air bike for 400m run
2rds + bike and 15 GHD
Completed in the am at the Y. Air assault runner, everything else as listed for Intermediate scaling.
1 rep shy of 3 rounds even. Started GHDs full ROM for the first round then scaled to parallel after 5 reps on round 2. My runner got stolen before round 2 so I lost time before just jumping on the GHD and going back to it.
finished the 3rd round and went up to 205 on PCs after. Hats off to those tackling this RXd today, that’s a lot of weight to be repping to 10!
Intermediate today, wrist still doesn’t like Olympic movements yet.
2 rounds +33 reps at time
Matt
”intermediate”
2
(2:30/2:15)
ab mat sit ups
155# pc (singles, then sets of 2-3 at end)
Holly
“beginner plus”
2+55
ab mat sit ups
85# (singles)
Intermediate +
400m Run on the trueform
30 GHDs to parallel
20 box jumps @24”
10 power cleans @205#
2 + 70 (=400m run + 30 GHDs)
Rx 3 rounds + 400m Run + 1 GHD Sit-ups
*All Runs sub 2:00
*GHDs unbroken
Excellent!
Awesome!
3 rds Intermediate
GWU: 2x50’
High Knees/Toy Soldiers/Butt Kickers/Walking Lunges
100m Run
10 Sit-ups
Box Jump: x5
Broad Jumps/Low Box/Wod Box
GHD: x10
1/4-1/2-Full Range
PCL:
pvc>wod weight
Cool Down:
1 min Couch Stretch
1 min Calf Stretch
Intermediate except did the GHDs normally.
3 rds + 80m
Great job my man!
Niiice!
M/40
Rx: 2 rounds + 400m + 1 GHD
Great work!
3 rounds even 🥵
treadmill @1°/8mph, box jump & step down, PC@205(3-3-2-2reps each round)
M/35/228lbs
Very well done!
18 minute AMRAP:
200M run
10 situps
10 GHD situps
15 Box Jumps (18 inch)
10 power cleans (75 lb)
2+10 GHD situps
M/48/6’4”/225#
AMRAP for 18 min:
500m row
30 situps
20 box jumps (20”)
10 power cleans (155#)
2 rounds + 500 m
Rpw, sit-ups, and box jumps unbroken. Probably should have gone lighter on cleans…
55 Male
2rds + 535
500 Row
30 AbMat SU
20 Box Jumps 20"
10 Power Clean 125lbs
M 54/205/6’
Subbed 500m row for the run. Subbed abmat sit-ups for the ghd. Scaled power cleans to #135.
3+500m row+30 sit-ups+16 box jumps.
2+18 ghds
I definitely shoulda scaled this one…
2 rounds plus 300m on the run
i was getting buried by the 205# pc and taking 5-10s breaks between each rep
400m SkiErg, Stufe 6
30 AbMat Sit ups
20 Box Jumps 24 inch
10 power clean 50kg
2 rounds
AMRAP 18’ of:
400mt run
30 GHD sit up parallel
20 box jump
10 power clean 30kg
2 round + 400mt run + 10 GHD
Scaled, 18 min AMRAP
450m row (snow and ice sub)
30 AbMat sit-ups (unanchored, butterfly)
20 BJ (24”)
10 PC 125#
3 rounds at the buzzer
Rows were 1:37, 1:37, 1:36. PCs were a mix of touch and go, and singles. BJs were full stand up, step down. Equipment constraints prevented GHDSU. As it turns out, weather may have allowed me to finish the WOD since I think I may have strained the left calf.
Well done! That ice is hindering the runs a bit for sure.
800m bike erg, 30 10#ab mat sit ups, 20 boc jumps @ 24in, 10 power cleans @ 205. 3 rounds.
Well done, especially with those PCs!
3 Rounds
Great job!
3 rounds in 16:55 and stopped. Almost 6 months after hip replacement.
Each round: 400m, 30 sit-ups (knees to elbows), 20 step-ups to 24" box, 10 power cleans 115# barbell.
Awesome; especially only 6 most post HR!
I second that!
M/35/205#/6’1”
Rx 2 + 400M + 30
40 ktbl swings 24kg
30 sit-ups with 10kg db
20 chair jumps
10 power cleans 2x32kg
2 + 14 sit ups
M50/77/179
rxd
2 rounds + 400m run
Sub row for run
1+5power cleans
500 meter row
30 GHD
20 24”box jump
10 155# power cleans
2rounds +416 meters
18 min:
400m run
30 GHD sit ups to parallel
12 box jumps
10 DB hang cleans
24in box
25lb DB
2 rounds + 400m
Intermediate. 2 Rounds + 400m run + 15 GHD Sit-ups. Me and box jumps need to rekindle our relationship.
I made a Facebook Group for Mainsite followers: https://www.facebook.com/share/g/1GZuYcJxcw/?mibextid=wwXIfr
400-meter run
30 GHD sit-ups
20 box jumps
10 power cleans
♂ 24-inch box and 135-lb barbell
2 rds + run&15 GHD sit-ups
Amazing.
Superhuman!
*145lb barbell
Complete as many reps as possible in 18 minutes of:
400-meter run
30 GHD sit-ups to parallel
20 box jumps
10 power cleans
♀ 20-inch box and 85 lb barbell
2 rounds + 400m run + 7 situps
It's 8F outside (!!) so I changed the run to 20x 25' shuttles. Also 125lbs barbell power cleans.
2 rounds + 20 shuttles + 5 GHDs
Shuttles took way too long, 7s-8s each, ~2:30. Major clock killer.
3 rounds in 17:20
2rds + 400M run
Power cleans: 75#
Nice job!
Beginner option:
Complete as many reps as possible in 18 minutes of:
200-meter run
20 sit-ups
15 box step-ups
10 power cleans
20-inch box and 45-lb barbell
3- rods plus 200 meter run
M- 53/ 5'7 / 225
Intermediate scale
run 400m, 30 GHD sit-ups to parallel, 20 box jumps 20" box, 10 PC 135#(should have gone a little lighter)
2 rounds +400m, +3 ghd s.u.,
took an extra 5:57 to finish third round.
Good work, especially finishing the third round!
AMRAP in 18 -scaled
400-meter row -C2 damper @7
30 GHDesque sit-ups over physio ball-full ROM, feet under DBs
20 box step ups 20 inch
10 power cleans-65#
3 rounds + 347 meters
Of course, me & OCD had to finish the 4th round afterward (3:31)@21:31
F:57
100% gotta finish on a full round!!!👍🏼
Great job, Favo!
2 rounds + 400m + 23 GHDs
RX’d but I did 75# on cleans
Nice job!
M/36/210#/6’2”
2 + 400m + 56reps Rx’d
Awesome!
2+500
500 Skierg, #155
Ice and snow👀was a good excuse not to run outside
Same! Mostly the ice is tricky. That ski erg seems like plenty of cardio. Nice work!
Nice work! I had the same excuse.
Done with what available at hand:
500 m row
30 abmat sit ups
20 box step ups 50 cm
10 dumbbells hang power cleans 2x45 lb
3 rounds + 500 m + 15 sit ups.
Great job!
M/37/180/89
2rounds + 400/30/17bj
20 burpees
30 AbMat sit-ups
20 box jumps, 24inch
10 power cleans, 50kg
2 rounds + 20 burpees+30 AbMat sit-ups+6 box jumps
Nicely done!
Complete as many reps as possible in 18 minutes of:
200-meter row
20 sit-ups
15 box step-ups
10 power cleans
M: 20-inch box and 75-lb barbell
4rds
M-34/186/84kg
Intermediate
2 rounds +29 GHD sit-ups
+2:28 to finish 3 rounds
Beginner 3rnds
intermediate option: 2 round + 100m run
70 Kg PC
3 rounds + 100m on a manual curved treadmill
1st run 400m
2nd, 3rd runs 300m
Sprinted the remaining 100m after the time cap :)
Back to running woohoo!!! Nice work!
Yessss!!! and jumping to a box 💪🏻 Thaaaanks Favo!
That’s great you’re back to running! Nice work!
2+500
Row
Alt-Vups 1st rnd abmat sit-ups 2nd
135#
Great work!
2+250
20 GHD
20 in junps/24 in step up
135# I could have done more I think
Do it again! J/K great work!
Rx. 2R+400m,16GHDSU
Excellent!
M/50-54🎅🏻
2 rounds (@155 + @132)
nice work, solid weights!!!
Complete as many reps as possible in 18 minutes of:
400-meter run
30 GHD sit-ups
20 box jumps 24“
10 power cleans 50 kg
2 rounds
400m
30 GHD and
1 box jump
So close to 3! Good work!
Nice job!!!👍🏼
Intermediate option:
Complete as many reps as possible in 18 minutes of:
400-meter run
30 GHD sit-ups to parallel
20 box jumps 20in
10 power cleans 30kg
3 rounds + 200m run
Well done!
Great job!!!!