For time:
1,600-meter run
100 GHD sit-ups
100 back extensions
1,600-meter run
Partition the sit-ups and back extensions any way.
Post time to comments.
Stimulus and Strategy:
Today's effort is a long, high-rep workout that will tax your midline and posterior chain. Find a moderate running pace that allows you to get in the door and get right to work on the GHD. Consider breaking up the sit-ups and back extensions to allow short breaks and avoid hitting complete fatigue on either movement. Aim to complete at least sets of 10 reps with no more than a 30-second break. Keep in mind, the prescribed posterior movement is a back extension. This will be slower than a hip extension due to the demand of the movement. If you have limited experience with the back extension, scale the reps or consider scaling to the hip extension.
Intermediate option / For time:
1,200-meter run
75 GHD sit-ups to parallel
75 back extensions
1,200-meter run
Partition the sit-ups and back extensions any way.
Beginner option / For time:
800-meter run
50 AbMat sit-ups
50 PVC good mornings or 50-second Superman hold on the GHD
800-meter run
Partition the sit-ups and good mornings any way.