For TimeMetconBenchmark40:00
Stephen
30-25-20-15-10-5
Weightlifting
Gymnastics
Solo
Workout Details
For Time
40:00
For Time:
30-25-20-15-10-5 Reps of:
GHD Sit-Ups
Back Extensions
Knees-to-Elbows
Romanian Deadlifts
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Pace yourself through the ladder format; it can feel easy at first but will get challenging as reps decrease.
- 2Focus on maintaining strict form, especially on the Romanian deadlifts; prioritize technique over speed.
- 3Try to break up the reps of Knees-to-Elbows into manageable sets, especially as you fatigue.
- 4Keep your midline engaged during GHD Sit-Ups and Back Extensions to prevent back strain.
- 5Plan your transitions between movements to minimize downtime.
Safety Considerations
Technical Focus
Monitor hip extension during Romanian deadlifts to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 500m Rowing (or other ergometer)
Mobility:
- 5 each side Hip Flexor Stretch
- 10 Cat-Cow Stretch
- 5 deep breaths Seated Forward Fold
Activation:
2 rounds- 3-5 GHD Sit-Ups (3-5 reps)(Focus on control and technique.)
- 5-10 Back Extensions (5-10 reps)(Emphasize extension through the hips.)
- 3-5 Knees-to-Elbows (3-5 reps)(Keep the movement controlled and smooth.)
- 5-10 Romanian Deadlifts (with light weight) (5-10 reps)(Use light weight to focus on form.)
Scaling Options
Intermediate
Reduce weights and modify movements for progress.
- 1
romanian deadlifts
Reduce weight on Romanian Deadlifts.
Weight: 75/45 lbs (34/20 kg)
- 2
back extensions
Back Extensions to a lower surface or used with support.
- 3
knees to elbows
Knees-to-Elbows to Hanging Knee Raises.
- 4
ghd sit ups
GHD Sit-Ups to Abmat Sit-Ups.
Scaled
Simplified movements and reduced weight.
- 1
romanian deadlifts
Reduce weight on Romanian Deadlifts.
Weight: 55/35 lbs (25/16 kg)
- 2
back extensions
Back Extensions to Superman Holds.
- 3
knees to elbows
Knees-to-Elbows to Knee Raises.
- 4
ghd sit ups
Replace GHD Sit-Ups with Crunches.