Seven 2-minute rounds of: -20-cal. Airdyne -Max rep GHD sit-ups
There is no rest between rounds.
Scaling The airdyne portion should be completed in about 1 minute, allowing the second minute to be used to accumulate sit-ups. Reduce the calories if needed.
Beginner and intermediate athletes may want to avoid the GHD completely until they have built up a tolerance for this very potent movement.
Intermediate Option Seven 2-minute rounds of: -16-cal. airdyne -Max rep GHD sit-ups, to parallel There is no rest between rounds.
Beginner Option Five 2-minute rounds of: -12-cal. airdyne -Max rep hollow rocks