Heavy core work and heavy breathing! It isn’t often we all get to play on the GHD’s and so today we get to. The goal is to make all athletes more comfortable and confident with using it and also add a unique stimulus of load for those who have plenty of experience. Conditioning today is interval based with no external loading. Athletes will be limited by their “engine” (cardiovascular capacity) and leg stamina. The goal is to pace in such a way that you can recover just enough in the 2:00 window to allow for solid outputs for all 5 rounds and not experience crazy amounts of drop off on your times.
1:00 Jog
1:00 Bike
3 rounds easy pace
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:10 Dead Hang from rings or rig
:10 Active Hang from rings or rig
:10 Perfect hang from rings or rig
2 rounds
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10 Calf raises
10 Tib Raise (leaning on wall)
10 Shoulder taps (top of push up or handstand position, your choice)
3 rounds
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GHD Skill work with coach
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GHD Sit up or Weighted GHD Sit Up
4×15
*With little exposure to GHD consider scaling range of motion to parallel vs. going down toward the floor. The loading can vary, you can use medballs, dumbbells, barbells.
RX Conditioning:
“Chasing Waterfalls”
10 shuttle run (25ft. Out and back = 1)
250/200m Row
20/15 Cal Bike
2:00 Rest after each round
5 rounds
Intermediate/ Baseline:
“Chasing Waterfalls”
10 shuttle run (25ft. Out and back = 1)
200/150m Row
15/10 Cal Bike
2:00 Rest after each round
5 rounds
**A simple reduction in volume is the scaling for this workout. For deconditioned athletes consider allocating a time domain for them to stay on the bike and row so they don’t have to become obsessed with pace or speed, an example is simply 1:00 on each erg.
