Warm Up:
1 set:
P1: :45 bike
P2: :45 unweighted good mornings
1 set:
P1: :45 bike
P2: :45 plank hip taps
1 set:
P1: :45 bike
P2: :45 sit-ups
Specific Warm-Up:
GHD Sit-Up Review
WOD:
3 rounds for time:
25 sit-ups
18/25 cal. Echo bike
– Rest 2:00
3 rounds for time:
25 GHD sit-ups
18/25 cal. Echo bike
Intermediate:
3 rounds for time:
25 sit-ups
12/18 cal. Echo bike
– Rest 2:00
3 rounds for time:
15 GHD sit-ups
12/18 cal. Echo bike
Beginner:
3 rounds for time:
10 sit-ups
7/10 cal. Echo bike
– Rest 2:00
3 rounds for time:
10 sit-ups
7/10 cal. Echo bike
HOME WOD:
3 rounds for time:
25 sit-ups
300-m run
– Rest 2:00
3 rounds for time:
25 weighted sit-ups
300-m run
Movement scaling options:
Sit up: Reps, plank shoulder taps (2x reps)
Calorie echo bike: Reps, substitutions
GHD sit up: Range of motion, reps, weighted sit-up
Echo bike substitutions: 24/30-cal C2 bike, ski, or row, or a 20 burpees
GHD substitution: 24/30-cal C2 bike, ski, or row, or a 20 burpees
Partner option:
3 rounds for time with a partner:
25 sit-ups
18/25 cal. Echo bike
– One partner bikes while the other sit-ups. Then switch.
Rest 2:00
3 rounds for time:
25 GHD sit-ups
18/25 cal. Echo bike
– One partner bikes while the other sit-ups. Then switch.
Post-Workout Skill Work:
3 sets:
10 single-arm KB swings/arm (eye level)
15 back extensions