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
♀ 40-lb dumbbell
♂ 60-lb dumbbell
Post rounds completed to comments.
Stimulus and Strategy:
Today’s workout is a bit of a midline taxer. Choose dumbbell loading and sit-up options that allow you to complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility and stability. This is a good opportunity for intermediate athletes to get some exposure to the GHD. That being said, if you are unfamiliar with the GHD or use it infrequently, be mindful of its potency. Reduce the reps and range of motion or consider other alternatives.
Scaling:
Reduce the reps of the GHD sit-ups. Reduce the loading of the dumbbell.
To reduce the complexity of the GHD sit-ups, limit the range of motion. For the overhead walking lunges, consider performing step-back overhead lunges.
In case of injury or limitation, for the GHD sit-ups, perform AbMat sit-ups or V-ups. For the overhead walking lunges, perform front-rack lunges or unweighted lunges.
Intermediate option / Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups to parallel
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
♀ 30-lb dumbbell
♂ 45-lb dumbbell
Beginner option / Complete as many rounds as possible in 12 minutes of:
10 AbMat sit-ups
10 walking lunges
20-yard waiters walk
♀ 10-lb dumbbell
♂ 20-lb dumbbell
Coaching cues:
On the overhead walking lunges, press the dumbbell upward into the sky and keep your bicep close to your ear.