Wednesday 12.09.18

a. Time trial:

2k row

-Records are up for grabs

b. 5 minute AMRAP:

GHD Sit-up

-Recover from the GHD sit-up with a 200-400m light/easy run

To scale the GHD Sit-up you should work 5 minutes of one of the following:

1. Accumulate as much time as possible in 5 minutes of:

Position hold (hold the top/finish position on the GHD)

2. Practice reps of:

Half range reps (work the correct sequence/technique) or

3. Med ball sit-ups or

4. Abmat sit-ups

-Cycle through part a. on the rowers throughout the session


(As above)

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