5 rounds for total reps of:
1 minute of row calories
1 minute of GHD hip extensions
1 minute of strict pull-ups
Rest 1 minute between rounds.
Post total reps to the comments.
Stimulus and Strategy:
Today’s workout allows you to choose your own adventure. Push the pace in each minute or pull back depending on how you are feeling. If you performed the Open workout yesterday, you may need to take today as an active recovery day. Either way, choose options for the GHD hip extensions and the strict pull-ups that allow you to move for the majority of the minute. Today’s workout is a great opportunity for newer athletes to build capacity and practice the GHD hip extension. That said, reduce the range of motion as needed to focus on maintaining a rigid, unchanging back position.
Scaling:
To reduce the volume of reps accumulated, reduce the total number of rounds in today’s effort.
To reduce the complexity of the GHD hip extension, reduce the range of motion. Athletes who are unfamiliar with the movement can perform a good morning unweighted or with an empty barbell. As for the strict pull-ups, perform banded strict pull-ups or ring rows. If you choose to use a band for strict pull-ups, choose one that allows you to complete consistent sets of 3-5 reps.
In case of an injury or limitation, consider substituting the row with a run, bike, or ski erg. For the GHD hip extension, perform an unloaded good morning. For the strict pull-ups, perform a ring row or a bent-over row with a dumbbell.
Intermediate option:
Same as Rx’d.
Beginner option:
3 rounds for total reps of:
1 minute of row calories
1 minute of unloaded good mornings
1 minute of ring rows
Rest 1 minute between rounds.
Coaching cues:
In the GHD hip extensions, consider a string linking your belly bottom to your sternum. As you lower your torso, pull the string tight. If your belly button gets closer to your sternum the string becomes loose and your back begins to round.
Resources:
Rowing Technique Tips
The GHD Hip Extension
The Strict Pull-Up
Unloaded Good Mornings
The Ring Row
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