Workout 12175

Created: August 29, 2025

Description:

3 rounds for time of:
400-meter run
30 GHD sit ups
100-foot front rack walking lunge

♀ 65 lb
♂ 95 lb
Stimulus and Strategy:
Today’s workout is a bit of a midline mash up. Expect the GHD sit ups and the front rack lunges to conflict with one another and make running more challenging. Aim to complete this workout in about 20 minutes or less. Choose a weight for the lunges that allows you to complete the distance in 2 sets or less in each round. If you are not familiar with the GHD sit up or are not consistently performing the movement, reduce the reps and range of motion.
To reduce the complexity of the GHD sit ups, limit the range of motion. For the front rack lunges, consider using a pair of dumbbells to help minimize issues with the rack position.
In case of injury or limitation, for the run, complete 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg. For the GHD sit ups, perform V-ups or sit ups. For the front rack lunge, perform this movement with no weight or consider a low box step up.
Intermediate option:
3 rounds for time of:
400-meter run
20 GHD sit ups to parallel
100-foot front rack walking lunge

♀ 55 lb
♂ 75 lb
Beginner option:
3 rounds for time of:
200-meter run
20 AbMat sit ups
50-foot walking lunge
Coaching cues:
For the front rack walking lunge, step long, keep your chest up, and drive through your front heel. Avoid letting your knee cave inward.
Resources:
Running Drills | Pose Alignment
The GHD Sit-Up
The Front-Rack Lunge
GHD Sit-Up Progressions
The AbMat Sit-Up
The Walking Lunge
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Scaling/Comments:

Reduce the loading of the barbell. Reduce the reps of the GHD sit ups. Reduce the distance of the run and the front rack lunge.

Number of Times Completed: 0