5 rounds for total reps of:
1 minute of row calories
1 minute of GHD hip extensions
1 minute of strict pull-ups
Rest 1 minute between rounds.
Post total reps to the comments.
Stimulus and Strategy:
Today’s workout allows you to choose your own adventure. Push the pace in each minute or pull back depending on how you are feeling. If you performed the Open workout yesterday, you may need to take today as an active recovery day. Either way, choose options for the GHD hip extensions and the strict pull-ups that allow you to move for the majority of the minute. Today’s workout is a great opportunity for newer athletes to build capacity and practice the GHD hip extension. That said, reduce the range of motion as needed to focus on maintaining a rigid, unchanging back position.
Scaling:
To reduce the volume of reps accumulated, reduce the total number of rounds in today’s effort.
To reduce the complexity of the GHD hip extension, reduce the range of motion. Athletes who are unfamiliar with the movement can perform a good morning unweighted or with an empty barbell. As for the strict pull-ups, perform banded strict pull-ups or ring rows. If you choose to use a band for strict pull-ups, choose one that allows you to complete consistent sets of 3-5 reps.
In case of an injury or limitation, consider substituting the row with a run, bike, or ski erg. For the GHD hip extension, perform an unloaded good morning. For the strict pull-ups, perform a ring row or a bent-over row with a dumbbell.
Intermediate option:
Same as Rx’d.
Beginner option:
3 rounds for total reps of:
1 minute of row calories
1 minute of unloaded good mornings
1 minute of ring rows
Rest 1 minute between rounds.
Coaching cues:
In the GHD hip extensions, consider a string linking your belly bottom to your sternum. As you lower your torso, pull the string tight. If your belly button gets closer to your sternum the string becomes loose and your back begins to round.
Resources:
Rowing Technique Tips
The GHD Hip Extension
The Strict Pull-Up
Unloaded Good Mornings
The Ring Row
Find a gym near you:
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Comments on 250301
81 Comments
Row: 21-20-18-18
Echo bike Cal instead of ghd
Strict pull-up: 14-11-9-9-8
Row - 23/23/22/21/22
GHD Sit Up - 21/17/18/15/15
Pull up - 12/11/10/10/10
18/14/12
16/16/11
17/17/9
17/16/10
18/18/10
M/55 👨🏻🦳
R GHD PU
16 21 13
16 16 10
16 14 8
15 15 9
16 15 8
208
Rx : 15/20/10
Did these out of order but:
row: 24-20-19-20-20
P/u: 10-7-6-6-6
ghd: 27-21-24-26-27
Rx’d: 341 reps
20-37-18
19-38-14
20-37-12
18-34-11
18-33-12
RX
43/M/175
19 20 8
20 20 10
21 21 9
21 19 7
21 16 8
240
3 R + 8 Reps
My Training on Monday afternoon, March 3, 2025
5 Rounds for Total Reps of:
1 minute of Row Calories | 9, 10, 8, 9 and 6
1 minute of GHD Hip Extensions | 20, 20, 20, 20 and 20
1 minute of Strict Pullups | 12, 9, 9, 8 and 8
Rest 1 minute between rounds.
I completed 188 reps | 41, 39, 37, 37 and 34 reps.
https://youtu.be/3mHo-CkOSyU
Rows 18 18 18 17 17 88 total
GM 32 33 33 34 35 167 total
Pull ups with thick band 18 16 10 11 15 70 total
subbed run for row
200m run x5
20 back extensions x5
11, 9, 9, 7, 8 pull-ups
As rx'd, 320 total.
Row: 23-20-21-20-21
HE: 36-35-32-31-30
PU: 12-11-10-9-9
Hip extensions got spicy. Strict pull-ups were tough from the get-go, likely due to oxygen debt.
51m/5'10"/180
352 Reps
Good job!
Subbed echo bike for row and empty barbell good mornings for hip extensions.
54
50
44
45
47
=240
banded pull-ups
54, 55, 53, 54, 55 = 271 reps
M/39/6’/176#
Row: 20/22/22/22/22
Hip extensions: 20/20/20/20/20
Strict pull-ups: 12/11/10/10/9
260 reps Rx
Deo gratias
M50/77/179
rxd
163reps
sore after open day
Modified:
Row
Hollow Rock
KB Swing
✅
Rx 185
Row ~12s
GHD ~10-20
Pu ~8-10s
Rx modified version
SDHPs
Good mornings
Strict pull-ups
20kg barbell
264 reps
5 rounds for total reps of:
1 minute of row calories
1 minute of GHD hip extensions
(Good morning exercise with 20kg barbell)
1 minute of strict pull-ups
Rest 1 minute between rounds.
No resting time because logistics issues.
21/20/28
18/21/20
18/23/18
18/20/19
19/21/20
______
304 reps
Home gym, female
cal row/empty bar good mornings/strict pull up with band
18/17/5
17/17/4
19/18/4
18/18/4
18/20/4
Total = 201 reps
207 reps (dumper 8)
Russian swings
Strict pull-ups
20-30-10
20-30-10
18-30-10
23-30-10
25-30-10
=307
Great job! I like the hip extension sub!
Beginner:
18-28-10
18-32-8
16-31-8
=169
1k run wu 5:38
110 pull-ups were done on pulley system 45 lbs each side.
row: 8-8-9-9
hip extension: 12-12-12-12
pulldowns: 8-8-6-6
5 Rds. Of Beginner. Didn’t count calories or reps just an active recovery from 25.1 yesterday.
Exactly what the body needed.
Rx 261
Nice!
Rx 360 reps
*21/30/21 for all 5 rounds.
Fantastic!
Subbed empty BB Good Mornings for GHD hip extensions (no GHD or other hip/back ext rack), otherwise Rx
269
Rounds were: 16-27-15, 17-27-14, 16-24-12, 16-24-11, 16-23-11. Played with drag on the rower to see how much difference each would make on output, but didn’t push the pace on anything as nearly everything is stiff/tender. Plus, spent nearly the previous 3 hours washing vehicles.
Awesome!
311
21,34,13
21,30,12
23,30,10
22,30,10
22,22,11
Very well done!
Same number! But your reps are Rx, so not the same output! Very well done!
Almost got same number yesterday too, same output ;)
March 1, 2025.
Total: 210 Reps It was hard to do Pull-ups after Rowing.
Great job!
Rxd
43-44-47-47-49
total-230
Nice!
5 RFT of:
- 1' SDHP@bb20kg (35-35-33-38-35)
- 1' GDH hip extension (12-12-15-15-16)
- 1' strict Pull Up (10-10-10-10-12)
- 1' rest beetwen round
Total 298 reps
Great job!
Rx:
Cals 23+24+24+25+25 =121
Hip Ext 18+20+21+22+22=103
Pull-ups 13+13+13+10+11=60
Total = 184
Don’t sell yourself short, this adds to 284.
Well done!
Rx ish at the Y. No GHD machine, used a 45 degree back extension as the closest equivalent.
303 reps.
20-25-15 ish pretty much across every round with a few reps variance. Lower back is feeling tight now!
Great job!
Beginner option
13-31-25
14-32-27
14-31-21
Nice job!
M- 53/ 5'7 / 225
Intermediate scale (no rower, T-mill 4% grade 7 mph) cals.-14,16,15,15,14-74 tot
no ghd (floor back extensions on a mat, toes in contact with floor) 24,26,26,25,27-125 tot
toe assist strict pull ups- 16,18,18,17,16- 85
total reps- 284
Well done!
Nice done!
✅ Day
I didn’t keep track of reps. I did 3 hours of yard work (45 vest and mask) yesterday and have another 4+ today.
Have a Great Weekend Everyone!
Beast of a workout by itself!!!👍🏼👊🏼
Nice multi-tasking with that yard work in a vest!
Sounds like part of my day tomorrow. Nice job!
44F scaled 133
Nice job!!!
5 RFT
1 minute of row calories-Rx
1 minute of empty BB good mornings
1 minute of strict pull-ups (banded)
Total:311 reps
R1:12,32,17 R2:same R3:12,29,17 R4:13,28,19
R5:14,33,24
Great job! I like the scales!!!
Great stuff!
Well done!!!
M (30) Rx: 248
Noice!!!
Excellent!
Nice job!
350 reps
Awesome job!!!
Crushing 25.1 did not slow you down! Very nice!
Fantastic, especially after that 25.1 performance!
Globo wod: if a rower isnt available sub max calories on a bike erg, assault or echo, or assault/woodway runner. If running on a conventional treadmill use meters divided by 10. For GHD hip extensions sub supermans.
Rxd 204
Great job!