3 rounds for time of:
150 double-unders
50 GHD hip extensions
50 AbMat sit-ups
Post time to comments.
Stimulus and Strategy:
Today’s workout is an iteration of the Hero workout, Michael. In this version, the run is substituted with double-unders. For some, this variation may be faster. Choose an option for the jump rope that allows you to move on to the next exercise in 3 minutes or quicker. For the GHD hip extensions and AbMat sit-ups, remember to breathe, take small breaks if necessary, and keep moving.
Scaling:
Reduce the reps of each movement.
To reduce the complexity of the double-unders, perform as many reps/attempts as possible in 3 minutes. For the GHD hip extensions, perform a reduced range of motion or a superman hold on the GHD. For the AbMat sit-ups, perform feet-anchored sit-ups.
In case of injury or limitation, for the double-unders, perform single-unders or penguin taps. For the GHD hip extensions, perform unloaded good mornings or Superman arch-ups on the ground. For the AbMat sit-ups, perform a plank hold or hollow hold.
Intermediate option / 3 rounds for time of:
50 double-unders or 2 minutes of attempts
35 GHD hip extensions
35 AbMat sit-ups
Beginner option / 3 rounds for time of:
50 single-unders or 2 minutes of attempts
30-second GHD Superman hold
15 AbMat sit-ups
Coaching cues:
On the double-unders, as you jump up in the air, focus on flicking your wrists and handle of the jump rope down toward the ground.