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225 18
  • 4 Rounds for Time
  • 15 GHD Sit-Ups
  • 30 Thrusters (65/45 lb)
  • 45 Double-Unders

With a running clock, as fast as possible complete the prescribed work in the order written for 4 rounds.

Score is the time on the clock when the last round of the Double-Unders is completed.

Scaling Options

This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.

4 Rounds for Time
10 GHD Sit-Ups
30 Thrusters (65/45 lb)
45 Double-Unders

Rounds for Time
15 Sit-Ups
30 Air Squats
45 Single-Unders

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