Workout 13231

Created: October 13, 2025

Description:

For total reps:
4 minutes of Echo bike calories
1 minute of GHD sit ups
1 minute of double unders
3 minutes of Echo bike calories
1 minute of GHD sit ups
1 minute of double unders
2 minutes of Echo bike calories
1 minute of GHD sit ups
1 minute of double unders
Stimulus and Strategy:
In today’s workout, the question is: How hard can you push the pace on the bike and still keep moving on the GHD sit ups and double unders? One strategy might be to hold a consistent RPM/cadence for each interval, while another strategy may be to increase the pace on the bike as the time goes down. For the GHD and the double unders, aim to move for as much of the minute as possible.
If you are not familiar with or have not been training consistently with the GHD, reduce the complexity of the GHD sit ups by reducing the range of motion to parallel. For the double unders, perform single unders.
In case of an injury or limitation, consider performing sit ups, V-ups, or hollow rocks for the GHD sit ups. For the double unders, consider performing lateral line hops or penguin taps. For the bike calories, complete these on any available machine.
Intermediate option:
For total reps:
4 minutes of Echo bike calories
1 minute of GHD sit ups to parallel
1 minute of double unders
3 minutes of Echo bike calories
1 minute of GHD sit ups to parallel
1 minute of double unders
2 minutes of Echo bike calories
1 minute of GHD sit ups to parallel
1 minute of double unders
Beginner option:
For total reps:
4 minutes of Echo bike calories
1 minute of AbMat sit ups
1 minute of single unders
3 minutes of Echo bike calories
1 minute of AbMat sit ups
1 minute of single unders
2 minutes of Echo bike calories
1 minute of AbMat sit ups
1 minute of single unders
Coaching cues:
On the GHD sit up, unlock your knees as you lay back. Then, as you sit up, squeeze your thighs and drive your heels down toward the foot plate.
Resources:
The Rogue Echo Bike
The GHD Sit-Up
The Double-Under
GHD Sit-Up Progression
The AbMat Sit-Up
The Single-Under
Find a gym near you:
View the CrossFit map

Scaling/Comments:

Reduce the overall time of each movement.

Number of Times Completed: 0