3 rounds for time of:
4 rope climbs to 15 feet
40 GHD sit-ups
100-meter dumbbell farmers carry
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Stimulus and Strategy:
In today’s workout, expect grip and midline fatigue to be a factor. Manage your reps on the rope climbs and be confident in your ability to complete the rep before attempting a climb. Use a load for the dumbbells that allows you to complete the distance in 2 sets or less. At the end of the day, choose options that allow you to complete the workout in 18 minutes or less. Use caution on the GHD — if you are not consistently using the GHD to perform sit-ups, consider the scaling options below.
Scaling:
Reduce the loading of the dumbbells. Reduce the reps of each movement.
To reduce the complexity of the GHD sit-ups, decrease the range of motion. For the rope climbs, reduce the height of the climb.
In case of an injury or limitation, for the GHD sit-ups, perform V-ups or AbMat sit-ups. For the rope climbs, perform pull-to-stands. For the dumbbell farmers carries, use one dumbbell or consider unloaded step-ups on a low box.
Intermediate option / 3 rounds for time of:
2 rope climbs to 12 feet
25 GHD sit-ups to parallel
100-meter dumbbell farmers carry
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option / 3 rounds for time of:
3 pull-to-stands
20 sit-ups
100-meter single-dumbbell farmers carry
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Coaching cues:
On the GHD sit-ups, focus on lowering your body with bent legs, while maintaining tension in your abdominals. Then when you are ready to come up, straighten your legs by squeezing your thighs and driving your heels toward the foot pad.