Bonjour,

Je cherche des exercices pour me muscler un peu et avoir un corps plus dynamique. Je suis actuellement enceinte et mon fils a sauté sur mon ventre par accident. Tout va bien mais cela m'a fait un peu peur et c'est pourquoi j'aimerai me dynamiser un peu pour être plus résistante.

Merci pour vos conseils !

남(m)/46/171cm/93kg/230330/
4 rounds of:
1 minute of burpees
1 minute of GHD sit-ups
Rest 1 minute
Post reps completed each round to comments./
20-22-22-18회 총82회(두번째와드)/
목요일 저녁 두번째와드

CFWUx2
11-17 11-17 11-17 12-17

Abmat SUs
1. 17, 12
2. 17, 10
3. 17, 8
4. 16, 11
108

132 reps
Burpees. 15. 15. 15. 15
K2E/sit ups. 15. 15. 18 (4 k2e). 24
Had to switch to sit ups four reps into third round.

subbed KTEs for sit-ups

106 reps

R1b:16,s:24
r2b:17,s:20
r3b:17,s:19
r4b:17,s:22

27
24
23
24
Rx’d

178 with sit ups

17/21=38
17/18=35
15/17=32
15/19=34

139 total reps rx’d

181/41/69”

142 Rx

Ab Mat Sit Ups

18
27

19
25

20
25

19
21

Combined reps for burpees and regular sit ups
41
40
37
34

20/27
20/28
22/27
22/28

Min 1: 24, 29
Min 2: 24, 31
Min 3: 23, 29
Min 4: 22, 28

ab mat situps

18/28
18/28
18/28
18/25
Rx

Did five rounds... me read no so good. 
swapped GHD for flutter kicks
averaged 20 burpee and lots of kicks
thank

M/34/6'/175#

Rx
21/17
20/16
20/14
20/15
143 reps

RX:  35-38-35-33-31

No GHD so I did medball sit-ups cradling the ball at my chest. 
16/20
16/22
16/20
16/20
16/20

done immediately after yesterday's shoulder wod
BUR: 14, 12, 12, 12
GHD on box: 12, 10, 9, 8

Burpees: 20, 20, 20, 20
did straight leg sit-ups: 12, 13, 14, 16

good one

M/31/186/6’p

burpees 19-19-20-17
abmat situp 25-22-22-20

total 124

1.14,18 
2.14,15
3.14,13
4.15,14 

13/13
14/13
13/12
14/13

19,21
18,20
17,18
17,19
total 71,78
hot as heck outside. 

No ghd, subbed with abmat sit-ups

23/36
23/32
22/31
23/31

last 5 burpees of the last two rounds were a fight

16-14
17-15
17-13
17-14
67 burpees, 56 GHD sit-ups 
A lung-burner at altitude. 

22-30
22-27
22-24
21-22

Subbed GHDs with sit ups using a wall ball (20 lb.) 

19/19
19/22
21/19
20/21

2 mile run
16/16, 16/18, 16/18, 16/20
Rx’d Burpees/ GHD to parallel 
2 mile run

Due to erysipelatous I did the last two WODs today.
Subbed to toes-to-rings
15-23
15-18
15-15
15-18
43/1.78m/77kg

Burpees and Abmat situps
12/20
13/17
13/18
12/18

No ghd, sub to ab mat situps hands hit overhead and at feet.
13/24...14/26...13/25...14/26
Total: 155 reps

M/24/5'8"/160lb
45-37-33-34
149 total

160 rx
17/22
16/23
17/23
20/22
m/40!/6’2”/205

18/30, 17/24, 16/23, 17/24 
(sub’d straight leg sit-ups)

RX
164 total reps

38
33
32
32

Nice workout
burpees: 14-16-15-16
situps: 24-24-26-26

Rx’ed 
Burpee= 21-19-21-21
GHD= 19-18-15-16
Total= 150 reps

That was fun.
R1 15-20
R2 16-21
R3 17-22
R4 18-24

Scale GHD sit ups for regular sit ups.

Good one

R1 16+15
R2 16+15
R3 16+15
R4 16+15

r1: 17/22
r2: 18/23
r3: 16/25
r4: 17/25

GHD to parallel, burpees rx

Burpees: 20, 19, 20, 21
20# db sit-up: 18, 15, 14, 14

M/34/6’/220

15/20, 12/15, 10/16, 10/17

35/195/5’9/M

20 burpees and 25 straight leg abmat sit ups each round. 180 reps 

M/29/180/5’10
burpee 16-20-19-20 = 75
sit up 29-29-31-30 = 119

total = 194

M/36/165

subbed sit-ups for GHD’s

burpees: 20-20-18-20
sit-ups: 26,22,20,20

total: 166 reps

33 / M / 5'9" / 137lbs

Burpees 12-10-8-9 = 39
GHD sit-ups 9-7-7-5 = 28

Total 67

First time doing GHDs in a long while. Finally had enough miscellaneous items handy to fashion a makeshift GHD bench.

Burpees 19 17 14 14
35 lbs dumbbell situps 19 17 14 12

Burpee: 17, 16, 16, 16 = 65
GHDSU: 20, 16, 15, 15 = 66

M/34/180/5’8

burpees and abmat sit-ups

1: 20-23
2: 18-19
3: 18-16
4: 20-20

154 reps

Rx’d 
16/24
16/21
16/17
15/18

143 reps total

M/45/6'2"/180#

Rx'd 
17/21
16/19
16/19
16/19
143 reps total

Female 47/5’3”/125#
burpees: 19-20-20-21
toes to bar: 16-16-15-15

Female 47/5’3”/125#
burpees: 19-20-20-21
toes to bar: 16-16-15-15

As rx'd.

Burpees: 22-22-21-22
GHDs:  24-23-22-23

The 1 minute of rest was just enough to stay refreshed at the start of a new round. GHDs hurt more than burpees - strange but true.

47m/5'10"/185

2mi run then
Modified to 4r AFAP of 15 burpees & ab-mat sit-ups.  12:03

Row for cal, GHD sub, consistent all 4 rounds
86 and 64 cal

M/32/6’4”/237 

Burpees- 17-15-15-13
GHDSU- 18-15-15-15 

60/63

Total Reps 123 

Burpees: 19-19-19-19
GHD-SU: 19-17-14-12
138 total Rx
m/52/5'11"/200#

M/36/172#

subbed toes to bar for ghd 
78 burpees
52 toes to bar

Burpees: 17-18-17-17
GHD Sit-ups: 27-24-22-21
(below parallel)

Burpee/Decline bench sit-ups:
18/36, 18/31, 18/29, 19/28

totals: 73/124

17-17-16-15 = 70 burpees
20-19-16-14 = 69 GHDs

139 total reps

100 cal assault bike
rest 5 min
4 rounds
1 min burpees
1 min AB mat sit-ups 
1 min rest

5:57 assault bike

16 burpees
24 sit ups
17 burpees
23 sit ups
17 burpees 
23 sit ups
18 burpees
24 sit ups

total reps: 162

4 rounds of: 
1 minute of burpees 8-9-10-12
1 minute of GHD sit-ups 15-14-11-12
Rest 1 minute

M/39/112kg/179cm
15 burpees
14 banded sit up
15 burppes
17 banded sit up
17 burppes
15 banded sit up
15 burpees
14 banded sit up

Burpees 21/21/21/22
Straight leg abmat sit-ups 29/29/29/30

Jackie
burpees 10/10/11/11
10# medball sit-ups 20/23/23/23

Burpees - 18's throughout - 72
Hollow rocks - 30/27/25/23 - 105

Burpees: 21, 21, 22, 22 = 86
25lb dumbbell sit-ups: 26, 24, 24, 24=98
total = 184

Burpees: 17/17/18/17= 69
Incline sit-ups: 24/ 24/26/24= 98
Total= 167

Burpees
13/12/12/12
Abmat sit ups w/20# slam ball
18/15/15/16
M/50/175

Burpees: 15,16,16,17

Slam ball Situps : 22,23,25,25


Total Reps: 159


M/28/220/6'1

Burpees: 20-18-18-16
GHD: 18-15-15-13
Tot: 133 reps Rx

☆43(22/21) 34(18/16) 33(18/15) 36(18/18)
CFHIM - MAKING PEOPLE BETTER

Coaching notes:

Template: This WOD follows “AMRAP” template, so scoring is based on as many reps as possible. In fact, this WOD is includes 1 min AMRAP of burpees and 1 min AMRAP of GHD sit-ups for 4 rounds.

Modality: This exercise is a single modality that is includes couplet elements from gymnastic modality; one of them is challenging the full body muscles and another is challenging the core muscles.

Purpose: The main focus in this WOD is to challenge the stamina and fatigue. The athletes must perform high reps in each round. These high reps challenge the muscle fatigue, so improve the mental tolerance.

The reason for choosing duration: The duration of each round is two min, so this training can improve the lactate tolerance and as a result reduces the drop power. This is the main factor for successful in crossfit, which causes athletes finished WODs with at least drop power (Drop power = peak power - min power).

Running a class: Trainers have 48 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Stamina, cardiorespiratory and mobility play the major role in this WOD. 

Physiology (energy pathway): The lactic acid system is the dominant energy pathway in each round of this WOD. At the end of each round, the athletes have to rest for a minute, thus recovering the energy path.

Anatomy:
Burpee: Rhomboid, Latissimus dorsi, Biceps, Pectoralis minor, Soleus, Pectoralis major (sternum head), Brachialis
GHD sit-up: Serratus anterior, Pectoralis major, Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps, Gastrocnemius
_______________________ 

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for Burpee ≈ 4 min
Specific warm-up for GHD sit-up ≈ 5 min
WOD: = 12 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 21 minutes that can be divided in specific warm-up or cool-down.

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

Globo/home scale:  If you do not have a GHD, sub weighted situps or conventional abmat situps.  You can also do incline situps if your globo has this.  Also, if you haven't done GHD's recently scale down to regular or weighted situps.  Other options for GHD subs include V-ups or toes to bar (knee to elbow as scale to ttb).  Burpees are burpees.  Bodyweight sub:  Situps and burpees, abmat optional. 

Champions Club Scaling Notes

RANT
After reading this Midline Stability article, I think it would be a good idea to try and translate that into this workout. Changing your orientation in space is one of the first and most basic ways to challenge your midline strength and, more importantly, midline coordination. In the GHD sit-up we're potentially changing our orientation 3 times, and in the burpee we're doing it twice. Midline Stability refers to being able to control your "midline" in any position. So In a burpee, as long as we are engaged in our butt and belly, we can bow in flexion and extension and still keep midline stability. In the GHD sit-up, we'd want to avoid any flexion and extension of the midline and stay in a neutral position.

WHAT ABOUT THE MOVEMENTS
Burpee - get up, pushing, skill, jumping/landing
GHD sit-up - rigid midline, pulling from the hips

WHAT ABOUT THE FORMAT
Short rounds and built-in rest mean speed is what we're looking for. If speed is what we're looking for, the technique is assumed. If you don't have the technique, then the speed might have to wait and you'll probably benefit from making the workout a little longer.

TECHNIQUE SCALE
4 rounds
2 minutes of burpees
1 minute of rest
2 minutes of GHD sit-ups to whatever ROM keeps midline stability
1 minute of rest

CONSISTENCY SCALE
Same as technique, or maybe just give the group/yourself a transition time between exercises before starting the timer so the transition doesn't dig too much into your practice time.

INTENSITY SCALE
As is. 

MY STUFF
I did 4 rounds for quality, didn't count reps, didn't rest in between.

GENERAL FEAR LEVEL: 5

RX:149reps.
burpees:21-21-21-21.
GHD sit-ups:22-16-12-15.
https://youtu.be/pirzZ8ce7vY