Complete as many rounds as possible in 20 minutes of:
-25-cal. row
-25 hip extensions
-25 GHD sit-ups
Stagger starting may relieve congestion on GHD machines. If congested, then people must come off of the machine every time they break.
Scaling
Athletes who don’t have much experience with the GHD but should be cautious of the full Rx dosing. Beginner athletes should avoid the GHD completely until they have built up a tolerance for this very potent movement.
Intermediate Option
-25-cal. row
-10 hip extensions
-15 arched body rocks
-10 GHD sit-ups
-15 hollow rocks
Beginner Option
Complete as many rounds as possible in 20 minutes of:
-15-cal. row
-15 good mornings, 45 / 35 lb.
-15 hollow rocks