" Complete as many rounds as possible in 12 minutes of: "
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
Men: 60-lb. dumbbell
Women: 40-lb. dumbbell
Post rounds completed to comments.
Scaling:
Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.
Intermediate Option
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
Men: 45-lb. dumbbell
Women: 30-lb. dumbbell
Beginner Option
Complete as many rounds as possible in 12 minutes of:
10 AbMat sit-ups
10 walking lunges
20-yard waiter walk
Men: 20-lb. dumbbell
Women: 10-lb. dumbbell