42-30-18 reps for time of:
GHD sit-ups
Dumbbell shoulder-to-overheads
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post time to comments.
Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting couplet. The midline stabilization and lower-body fatigue created by the GHD sit-ups will make the dumbbell shoulder-to-overheads more challenging, so manage your reps accordingly. The loading for the dumbbells should be moderate, but expect it to feel heavier than you want following the GHD. You should be able to perform consistent sets of 10 reps.
Scaling:
Reduce the loading of the dumbbells. Reduce the repetitions of the movements.
If you are not familiar with or have not been training consistently on the GHD, minimize the complexity of the GHD sit-ups by reducing the range of motion to parallel.
In case of an injury or limitation, consider performing sit-ups, V-ups, or hollow rocks for the GHD sit-ups. For the dumbbell shoulder-to-overheads, consider performing seated dumbbell shoulder presses or single-arm dumbbell shoulder-to-overheads.
Intermediate option:
35-25-15 reps for time of:
GHD sit-ups to parallel
Dumbbell shoulder-to-overheads
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
21-15-9 reps for time of:
AbMat sit-ups
Dumbbell shoulder-to-overheads
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
When performing the dumbbell shoulder-to-overheads, focus on keeping the biceps close to your ears as the dumbbells are pressed overhead.
Resources:
The GHD Sit-Up
The Dumbbell Push Press
The Dumbbell Push Jerk
The AbMat Sit-Up
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Comments on 251103
194 Comments
11:00.28
42-30-18
ab mat sit ups
35lbs DB S2OH
M/55 🎅🏻
Intermediate 35; 25; 15. GHD, @15 kg
TT -> 12:55
7:42 Rx
STOH: 22/10/10, 12/10/8, 18
GHD: UB
17:26
Reps as Rx, but scaled to sit-ups and 16 kg dumbbells
17:28 - Rx’d
Seated STO 35#
V-ups
Scaled to 35#
GHD: 30-12, 10-10-10, 10-8
S2O: 22-10-10, 11-10-9, 8-6-4
Pukie almost caught me
T2B
S2O 40-kg
13’53”
Intermediate scaled option:
35-25-15 reps for time of:
AbMat sit-ups
Dumbbell shoulder-to-overheads
26-lb dumbbells
8:22
7:56 v-ups
42-30-18 reps for time of:
GHD sit-ups
Dumbbell shoulder-to-overheads
♂ 30-lb dumbbells
10:40
Rx 10:57
M/39/6’/172#
16:45 Rx
(Overhead position needs some work!)
Deo gratias
-15:50; 40/45/50 lb db
11:14
Substitute GHD to Knee Raises • 35# DDB
08:26 Intermediario
35-25-15 reps of:
• GHD Sit-ups
• Dumbbell Shoulder-to-Overhead (25 lb)
Result: 16:14 min | Rx’d (Intermediate)
This one was brutal — a true test of control and endurance.
Midline on fire, shoulders tested, breathing steady.
I broke the big sets smart, kept every rep clean, and finished strong.https://youtube.com/shorts/JJ0AECOC88g?si=nmjhNAvASEg3Je91
Scaled:
Ab Mat sit-ups
S2OH @ 40# DBs
9:06
35lbs dumbbells - then a downgrade*
14:00
*downgraded RiGHT arm to 25lbs after 12/30 reps (Right - 54 reps @ 35, 36 @ 25; Left - ALL at 35)
M/43
13:00
Sub hanging knee raises for GHD
38M
Scaled:
42-30-18
-Butterfly Situps
-DB shoulder to overhead 40#
11:41
tiempos de ronda
R1 | 08:45 |
R2 | 07:52 | -53 s
R3 | 04:35 | -197 s
Ø 07:04
Tiempo restante: 00:01 = 21:13
42-30-18 reps for time of:
GHD sit-ups
Dumbbell shoulder-to-overheads
♂ 50-lb dumbbells
Wasn’t warm enough, first round was rough.
9:43 RX
Rx
19:55
42-30-18 reps for time of:
GHD sit-ups to parallel
Dumbbell shoulder-to-overheads
♀ 25-lb dumbbells
12:37.35
Dumbbells 15kg
18 minutes
Db push press 25 kgs and 17.5kgs combo as 22.5 was not available
V-ups ( no ghd machine )
12 mins 55 seconds
dumbell 55 lbs
14,39 min
42-30-18
GHD Sit up ( sdraiata su box con piedi sotto il piano del tavolino )
Db shoulder press (Push press) 2db@12.5 kg
Time 12’13”
11:12
GHD sit-ups -> replaced with T2B
39 M / 190lbs / 70”
RX 10:39
17:28 - scaled to intermediate of GHD to parallel and 35# eDB push presses
M59/5’9”/213
Intermediate option:
35-25-15 reps for time of:
GHD sit-ups to 45 degrees
Dumbbell shoulder-to-overheads
♀ 10kg dumbbells
7:38
Rx
10:38
Legs were of no use the day after Hortman
M/41 210lbs
No GHD so subbed for AB Mat sit-ups
8:55
9:58 RX.
Felt like I had slack in my gas pedal. Good wod!
Abmat sit ups
25# db's
8:11
m/55/180
Dumbbell shoulder to oh 50 lb
Anchored Sit Ups
Dumbbell Shoulder to OH (35 lbs)
06:13
Rx scaled/modified 35lbs DB-straight leg sit-ups
9:42
GHD 35,25,15
35# push press 35,25,15
14:39
BB S2OH (95lbs)
V-Ups
42 / 30 / 18
Cal assault bike
Ghd sit ups
DB STOH
M44/96kg
12.55
No ghd bench so used ab mat on the floor
42/m
18:32. RX
Rx 9:54
M38/5’9”/175#
Equipment limited, did 42/30/18 Abmat sit-ups and 45# DBs
8:26
13:57 Rx
Had to scale back to 30lbs for shoulder to overhead. Whoa 😌
Rx reps - 30#dbs - situps with reach
12:15
SC to ⚓ SU/35#dbs...9:58
56 yo M/ 5'9"/ 145 lbs
13:10
scaled to 35 lb dumbbells
Beginner
4:46
With 15# DB and mat sit ups. No GHD machine
V-ups
DB shoulder2OH @ 20#
12:30
M52/5'11/225#
35-25-15 reps for time of:
Abmat Sit-ups
Dumbbell shoulder-to-overheads: 35#
5:46
Should have used RX reps.
30-20-10 ghd/ db ppress
@45lb db
9.25
Intermediate
35-25-15
#20 db
AmMat
9:28
Intermediate
Sit-ups & 35lb dumbbell over head
10:45
Rx 8:43
*Unbroken GHD
*7’s, 6’s, 6’s on DB Push Press
**Those Dumbbells destroyed me!!!
Awesome job!
intermediate
Intermediate weight
Sit ups
Ab wheel rollouts
Strict OHP
M 55/210/6’
Reps as rxd, scaled weight to #35 dumbbells.
11:29.
Intermediate weight
Sit ups
13:25
20:41 as rx’d broke push presses: 12-10-8-6-6/10-7-7-6/7-6-5, broke GhD sit-ups into 2 sets round 1, 3 sets round 2, and 2 sets round 3. May have overdone it with the loading today for a fasted workout…
18-18:15 for Dad: 42-30-18 abmat sit-ups on a 12” platform and 30-20-10 of 10lb dumbell push press
11: 50 rx
AbMat sit-ups
Dumbbell shoulder-to-overheads
15-lb dumbbells
total time 4 minutes 4 seconds
22.5s
Ab Mat sit ups
35#
Weighted sit up #25 plate
Rx 10:39
Intermediate subbed the GHD for sit-ups as in a hotel gym.
13:13
WOD [garage]
20251103
WARMUP
10 mins
30 sec. Samson stretch e/ side
10 Cossack squats
10 pvc good mornings
10 AbMat sit-ups
10 ring rows
10 db strict press (build)
Repeat
METCON
FT:
42-30-18
abmat sit-ups (ub)
db sh2oh @ 50s
Time: 12:12
CASH OUT
FT:
400m farmers carry w/ uneven weight (53# kb & 35# kb)
Time: 4:43
thanks for sharing
you bet! glad you found it helpful!!
10;21
Next time lighter weights more reps and better form
Rx'd: 9:34
Good one!
And an excellent time to boot.
Hell yeah, bro!
Time: 10:58
Sit-ups
The Dumbbell Push Press @20 lbs
abmat 35-25-15.
In 8 minutes.
Scaled to sit ups over physio ball, feet anchored under low dresser, full ROM, DB S2OH, push press-20# DBs, reps as Rx'd
8:39
Awesome, Favo!
Your speed is really impressive, Favo.
Blazin a trail there, Favo!
RX 13’30
F 72kg 47 yrs
Nice!
M/32/201
v sit ups x to shoulder push press 50lb
7:38
42-30-18 reps for time of:
18:30 min. M 53/77kg/175cm
M 53/ 170lb/ 5'89
GHD- scalled with AbMat sit-ups
Dumbbell shoulder-to-overheads
♂ 50-lb dumbbells= 23kg x 2
10:19
GHD to parallel
25# dumbbells.
Intermediate 35-25-15 reps
Nice work, Lori!
Great work, Lori!
Good workout!
Well done!
No shoulder movements for a while.
Back squats 5-5-5-5-5-5
165-185-195-195-185-165#
Then
Full ROM GHD sit-ups 35-25-15
weighted single unders 105-75-45
air squats 35-25-15
11:02
63/5’8”/158
Nice #s on those back squats & solid subs while you give the OH moves a rest! Hope all is quickly back to normal.
Nice job getting the work in! I hope the shoulders heal up soon.
Nicely done, Jim! Hope the shoulders heal up quickly!
12:32
17:06 at Cedars of Lebanon. 40lb DB’s, all PP.
scaled to 30# Dbs
Inclined sit up bench
#20 db
v ups with 45# dumbbells
56M
8:53
Abmat sit-ups/40# DB’s
11:45
~Rx M28
12:50
T2B, 40lb
Beginner option:
21-15-9 reps for time of:
AbMat sit-ups
Dumbbell shoulder-to-overheads
25- lb dumbbells
4:16
All I had was 40lb dumbbells time was 10:23 short but sweet!
Intermediate 15:08
9:3430-lb DB’s, anchored situps
Excellent!
Fantastic!
Beast
Exceptional!
Dang! Awesome
Intermediate
Women's Rx
9:18
Took a long while to get warmed up this morning. It was either going to be GHD or hollow rock - decision was going to be made after the warmup reps pending how the back felt. Intentionally broke more often than I thought I would need to on the GHDs - 1) to not push to fatigue to ensure good technique; 2) more frequently provide my back a respite. PP for the DB STO - broke once each for the 42 and 30.
Well done. That’s a lotta GHDs and PP.
Great work! Glad to see back is improving too!
That’s great, Link! Getting back to fighting form!
Awesome job!
Fantastic!
Fast!
Ghd: 25-10-7. 18-12. 10-8.
Push press: 15-15-12. 15-10-5. 10-8
Push jerk: is not possible.
Dead bugs
35lb dumbels
17:55 min
Rx 11:42
GHD’s
S2O’s (35’s)
8:20
3x10 back extensions for posterior PT
42-30-18
AbMat Sit-ups
35-lb DBs
11:56
Rxd at the Y.
11:43
GHDs: UN-2 sets-2 sets
push press: 3 sets-2 sets-2 sets
spicy little one.
Nicely done!
Great work going Rx
12:04 female RX
Some bench similar to a GHD but only allows me to go to parallel
15 Kg DBs
5:59
Still wicked fast! Fantastic job, Luis!
Rxd 20:45
Headache
21-15-9 reps for time of:
AbMat sit-ups
Dumbbell shoulder-to-overheads
♂ 5-kg dumbbells
3:57
M 36
26:37
Rx 22:03
Rxd 14:25