For time:
20 dumbbell box step-overs
40 GHD sit-ups
60-calorie Echo bike
40 GHD sit-ups
20 dumbbell box step-overs
♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 24-inch box
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Stimulus and Strategy:
Today’s workout is a pyramid-style effort. Expect some interference from the box step-overs to the GHD sit-ups, as well as the bike. The core and lower body should be taxed. Aim to complete the workout in around 15 minutes or less.
Scaling:
Reduce the loading of the dumbbells. Reduce the volume of GHD sit-ups. Reduce the calories on the bike.
To reduce the complexity of the dumbbell box step-up overs, lower the height of the box or consider performing the movement with no weight. For the GHD sit-ups, reduce the range of motion, especially for those who have not been training consistently with this piece of equipment.
In case of injury or limitation, perform the step-overs with no weight. For the GHD sit-ups, perform sit-ups or V-ups. For the Echo bike, perform calories on any machine available.
Intermediate option / For time:
20 dumbbell box step-overs
30 GHD sit-ups to parallel
40-calorie Echo bike
30 GHD sit-ups to parallel
20 dumbbell box step-overs
♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 24-inch box
Beginner option / For time: 20 box step-overs
20 sit-ups
30-calorie Echo bike
20 sit-ups
20 box step-overs
♀ 12-inch box
♂ 20-inch box
Coaching cues:
To minimize the likelihood of getting dizzy on the GHD, pick a focal point in front of you at the beginning and end your sit-up. Find these focal points as you initiate and complete each rep.