3 rounds for time of:
30 GHD sit-ups
30 medicine-ball box step-ups
400-meter medicine-ball run
♀ 6 kg14-lb medicine ball and a 20-inch box
♂ 9 kg20-lb medicine ball and a 24-inch box
stimulus & strategy
Today's workout is a longer grunt-style effort. After two days of upper-body pulling and pushing, it's time for lower-body and midline work. Aim to complete a single round in 8 minutes or faster. Choose a medicine ball weight that only requires minimal rest breaks during the step-ups and run — hold the ball any way you like for both. If you have limited experience with the GHD, scale range of motion, and/or total volume. It may also be a good idea to consider weighted or unweighted sit-ups instead.
scaling
3 rounds for time of:
20 GHD sit-ups to parallel
30 medicine-ball box step-ups
400-meter medicine-ball run
♀ 10-lb medicine ball and a 20-inch box
♂ 14-lb medicine ball and a 24-inch box