Complete as many rounds and reps as possible in 15 minutes of:
20 GHD sit-ups
40 air squats
400-meter run
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s workout provides some contrast to yesterday’s upper-body stamina effort. Today tests your midline and lower-body stamina. Athletes should push to complete at least 3 rounds. Choose options that allow you to complete a single round in 5 minutes or less. Expect your legs to feel heavy in the first 100 meters of each run. Focus on picking up your feet, getting your body moving, and then increasing your pace.
Scaling:
Reduce the distance of the run. Reduce the reps of the air squats and GHD sit-ups.
If you are not familiar with or have not been training consistently with the GHD, reduce the complexity of the GHD sit-ups by reducing the range of motion to parallel or performing AbMat sit-ups. For the air squats, consider squatting to an elevated target that maximizes pain-free range of motion.
In case of an injury or limitation, consider performing plank shoulder taps or hollow rocks for the GHD sit-ups. For the air squats, perform lunges or low box step-ups. Consider 900/1,250 meters on the Echo bike or 400/500 meters on the rower or ski erg instead of the run.
Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
20 GHD sit-ups to parallel
40 air squats
400-meter run
Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 sit-ups
20 air squats
200-meter run
Coaching cues:
In the descent of the GHD sit-up, unlock your knees and keep your belly tight. As you reach your end range of motion, straighten your legs by squeezing your thighs and your belly, and driving your heels toward the wall in front of you.
Resources:
The GHD Sit-Up
The Air Squat
Pose Running Drills | Pose Alignment
Training the GHD Sit-Up
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