For TimeMetconBenchmark
Stephen
30-25-20-15-10-5
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
30-25-20-15-10-5 Reps of:
GHD Sit-Up
Back Extension
Knees-to-Elbows
Romanian Deadlift
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Break the reps into manageable sets. For example, for the 30 rep GHD sit-ups, consider doing small sets of 5 or 10 with brief rests.
- 2Keep transitions quick between movements to maintain intensity and reduce rest time.
- 3Focus on maintaining form over speed, especially on the Romanian deadlifts to avoid injury.
- 4During knees-to-elbows, engage your core thoroughly to avoid swinging to reduce the risk of shoulder strain.
- 5Pace yourself on the Romanian deadlifts, especially as the rep count decreases, to avoid fatigue that could compromise form.
Safety Considerations
Technical Focus
Maintain a neutral spine during the Romanian deadlifts to prevent lower back injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility Work:
- 5 per side Hip Flexor Stretch
- 5 per side Lower Back Stretch
- 30 sec Threshold Squat Hold
Activation Set:
2 rounds- 5-10 GHD Sit-Up
- 5-10 Back Extension
- 5-10 Knees-to-Elbows
- 5 Romanian Deadlift(Use light weight.)
Scaling Options
Intermediate
Reduce the weight and complexity of movements.
- 1
ghd sit up
Ab Mat Sit-Ups
- 2
back extension
- 3
knees to elbows
Knee Raises
- 4
romanian deadlift
Weight: 75/45 lbs (34/20 kg)
Scaled
Focus on bodyweight and lighter weights for safe execution.
- 1
ghd sit up
Crunches
- 2
back extension
- 3
knees to elbows
Hanging Knee Raises
- 4
romanian deadlift
Weight: 45/25 lbs (20/11 kg)