Warm Up:
1 set:
300-m jog or 1:30 of slow cardio
1 set:
:30 lying hip crossover stretch
:30 alternating scorpion stretch
:30 ring rows
– Rest :10-:20 between movements
1 set:
:30 strict sit-ups
:30 seated pike leg-lifts
:30 scap pull-ups
– Rest :10-:20 between movements
1 set:
:30 straight-legged sit-ups
:30 seated straddle leg lifts
:30 strict pull-ups or leg assisted strict-pull-ups
1 set:
400-m run or 1:45 of cardio
Specific Warm-Up:
1-2 sets:
5-10 GHD sit-ups
– Rest 1:00 between sets.
WOD:
4 rounds for time:
400-m run
20 GHD sit-ups
10 chest-to-bar pull-ups
Intended Stimulus: 12-16 Minutes
Intermediate:
4 rounds for time:
400-m run
20 GHD sit-ups (parallel)
10 chin-over-bar pull-ups
Beginner:
4 rounds for time:
200-m run
20 sit-ups
10 jumping chest-to-bar pull-ups
HOME WOD:
Equipment:
4 rounds for time:
400-m run
20 weighted sit-ups
10 double-DB bent over rows
Bodyweight:
4 rounds for time:
400-m run
20 weighted sit-ups
10 handstand push-ups
Movement scaling options:
Run: Distance, substitutions
GHD sit-up: ROM, mixed reps, sit-ups
Chest to bar pull ups: Reps, kipping pull-ups, jumping C2B pull-ups
Partner option:
4 rounds for time:
400-m run
40 GHD sit-ups
20 chest-to-bar pull-ups
– Run together and split the sit-ups and C2B.
– Resting partner holds any style plank.
Run substitutions: 800/1,000-m C2 bike, 400/500-m row or ski, or 1,000/1,250-m air bike.
Post-Workout Skill Work:
2 sets:
Max-rep unbroken chest-to-bar pull-ups
– Rest 1:00 between sets.