Warm Up:
1 set:
:30 bike (easy pace)
20 alternating plank reach throughs
1 set:
:30 bike (moderate pace)
20 alternating Cossack squats
20 sit-ups
1 set:
:30 bike (fast pace)
20 air squats
20 v-ups
Specific Warm-Up:
GHD Sit-Up Progression / Review
WOD:
AMRAP 10:
15 GHD sit-ups
14/20 Echo bike calories
Intermediate:
AMRAP 10:
15 GHD sit-ups to parallel
14/20 Echo bike calories
Beginner:
AMRAP 10:
15 sit-ups
9/15 Echo bike calories
HOME WOD:
AMRAP 10:
15 weighted v-ups
200-m weighted run
Movement scaling options:
GHD Sit-up: GHD sit-ups to parallel, abmat sit-ups
Echo bike: Assault bike, C2 bike, 15 weighted box step-ups, 30-speed steps
Limited equipment option:
EMOM 10:
Min. 1 | Max rep GHD sit-ups
Min. 2 | Max calorie bike
Post-Workout Skill Work:
For quality:
21-15-9:
GHD hip extensions
GHD back extensions