For TimeMetconBenchmark
Jorge
Descending Ladder
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
30GHD Sit-Up
15Squat Clean
↳ 155/105 lbs (70/48 kg)
24GHD Sit-Up
12Squat Clean
↳ 155/105 lbs (70/48 kg)
18GHD Sit-Up
9Squat Clean
↳ 155/105 lbs (70/48 kg)
12GHD Sit-Up
6Squat Clean
↳ 155/105 lbs (70/48 kg)
6GHD Sit-Up
3Squat Clean
↳ 155/105 lbs (70/48 kg)
Coaching Tips
Strategy
- 1Pace yourself during the GHD Sit-Ups to avoid fatigue, especially in the mid-sections of the workout.
- 2Focus on using your legs to drive through the Squat Clean, maintaining a strong core throughout the lift.
- 3Try to keep the transitions between movements smooth — drop the barbell, then sit up immediately to start the next set of GHD Sit-Ups.
- 4Use the first round as a gauge for how you feel, adjust your intensity accordingly for the remaining rounds.
- 5Break the reps into smaller sets if needed (e.g., 5 + 5 for squats) to maintain form and prevent burnout.
Safety Considerations
Technical Focus
Ensure proper form during the Squat Clean to avoid shoulder and lower back strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Row or Bike - 2-3 min
Mobility:
- Hip flexor stretch - 30 sec each side
- 10 Shoulder dislocates with a band - 30 sec
- 10 GHD Sit-Up stretch - 30 sec(Gently move through range of motion.)
Activation:
2 rounds- 5 - 10 GHD Sit-Up(Focus on speed and form.)
- 3 - 5 Weighted Squat Clean (light weight)(Ensure proper technique.)
Scaling Options
Intermediate
Reduce GHD Sit-Ups and Squat Cleans by 20% weight and reps
- 1
ghd sit up
Standard GHD Sit-Ups
- 2
squat clean
Squat Clean with reduced weight
Weight: 125/85 lbs (56/38 kg)
Scaled
Reduce GHD Sit-Ups and Squat Cleans by 40% weight and reps
- 1
ghd sit up
Standard GHD Sit-Ups or Ab Mat Sit-Ups
- 2
squat clean
Squat Clean with further reduced weight
Weight: 95/65 lbs (43/29 kg)