5 Sets for load:


6 Back squats

6 Strict chin-up eccentrics

*Add weight if possible

*Perform a new set every 2:45


Today’s strength work should see unbroken yet challenging sets, where a full range of motion and time under tension is the priority in order to elicit a hypertrophic effect.


20 Min AMRAP:

25 GHD Sit-ups

50/40 Calorie Row

25 Pull-ups

50/40 Calorie Echo bike


Rx+: Chest-to-bar pull-ups

Active: 20 GHD Sit-ups, 40/32 Calories, Jumping pull-ups

Lifestyle: 15 GHD Sit-ups to parallel, 30/24 Calories, Ring rows


The workout should see options that allow consistent movement and thereby improve cardio-respiratory endurance as well as muscular endurance. Today is a great opportunity for athletes to gain exposure to GHD sit-ups however numbers should reflect 1-2 sets per round. Calories should be possible in under 3 minutes each even under fatigue and pull-ups should be possible in 1-5 sets across multiple rounds.