Workout 19336

Created: June 16, 2026

Description:

5 rounds for time of:
800-meter run
50 air squats
30 GHD sit ups
Stimulus and Strategy:
Get ready for a long grind with today’s triplet. The three movements all demand varying degrees of hip flexion and extension. You’ll run, squat, and perform sit ups, with each movement contributing to heavy legs and fatigued hip flexors as the workout progresses. The total volume is high: two and a half miles of running, 250 air squats, and 150 GHD sit ups. Aim to keep each run effort under 4 minutes; scale as needed to stay within that time domain. And remember — there are 5 rounds. Try to finish the air squats in under 2 minutes and the sit ups in 90 seconds or less. If you are not regularly accumulating volume on the GHD, consider reducing the reps and shortening the range of motion.
Intermediate option:
4 rounds for time of:
800-meter run
50 air squats
20 GHD sit ups to parallel
Beginner option:
3 rounds for time of:
400-meter run
20 air squats
15 AbMat sit ups
Resources:
Running | Pulling and Foot Tapping
The Air Squat
The GHD Sit-Up
GHD Sit-Up Progression
The AbMat Sit-Up
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Number of Times Completed: 0