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Thursday June 14 2018


Part 1:

Spend 10 minutes practicing Range of Motion and skill necessary for GHD Sit-ups

  • Starting Position and Finish Position
  • Executing the leg drive necessary on the up phase
  • GHD Sit-up, partial range of motion to parallel
  • GHD Sit-up, full range of motion where shoulder passes hip on down phase

Part 2:

Complete 3 Rounds of 1 Minute Stations:

1 minute Max Dumbbell Bench Press #50/35

1 minute Max GHD Sit-ups

1 minute Max Calorie Row

Rest 1 Minute


  • Stagger the start to give the opportunity for every athlete to complete Dumbbell Bench Press and GHD Sit-ups.
    • Athletes begin on different stations to allow for this.
  • The purpose of the Dumbbell Bench Press is to provide another type of pressing variation that we do not normally do.


  • If Athlete has the capacity on the GHD as well as experience on the GHD, perform these in the workout.
    • If not, perform anchored abmat sit-ups
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