56 GHD Machine Workouts (WODs)

Michael

CrossFit Hero WOD

3 Rounds For Time
800 meter Run
50 Back Extensions
50 Sit-Ups

GHD Machine ...

Jorge

CrossFit Hero WOD

For Time
30 GHD Sit-Ups
15 Squat Cleans (155/105 lb)
24 GHD Sit-Ups
12 Squat Cleans (155/105 lb)
18 GHD Sit-Ups
9 Squat Cleans (155/105 lb)
12 GHD Sit-Ups
6 Squat Cleans (155/105 lb)
6 GHD Sit-Ups
3 Squat Cleans (155/105 lb)

GHD Machine, Barbell ...

Hansen

CrossFit Hero WOD

5 Rounds For Time
30 Kettlebell Swings (2/1.5 pood)
30 Burpees
30 GHD Sit-Ups

GHD Machine, Kettlebell(s)...

War Frank

Hero WOD

3 Rounds For Time
25 Muscle-Ups
100 Air Squats
35 GHD Sit-Ups

GHD Machine, Gymnastic Rings ...

Custom Workout Program

✅ Have an individualized training
program crafted for you.

✅ Designed around you, your goals,
& your equipment.

✅ From a highly-trained coach
committed to your success. Pick Your Coach

Mr. Joshua

CrossFit Hero WOD

5 Rounds for Time
400 meter Run
30 GHD Sit-Ups
15 Deadlifts (250/165 lb)

GHD Machine, Barbell ...

L.A.G.

CrossFit Polaris Memorial WOD

19 Rounds for Time (with a Partner)
2 Legless Rope Climbs
6 Kettlebell Swings (2/1.5 pood)
16 GHD Sit-Ups

GHD Machine, Rope ...

Alan Cameron

Hero WOD

21-15-9 Reps for Time
Overhead Squats (45/30 kg)
Handstand Push-Ups
GHD Sit-Ups

GHD Machine, Barbell ...

Lt John

CrossFit Essex Hero WOD

3 Rounds of:
Max Unbroken Clean-and-Jerks (Bodyweight)
400 meter Run
15 GHD Sit-Ups

GHD Machine, Barbell ...

Robert Wallace

555 Fitness Hero WOD

For Time
50 Power Snatches (95/65 lb)
40 Burpees
30 Power Cleans (95/65 lb)
20 GHD Sit-Ups
10 Overhead Squats (95/65 lb)

GHD Machine, Barbell ...

Audre Lorde

OUTAthletics Tribute WOD

3 Rounds for Time
19 Clusters (135/95 lb)
34 GHD Sit-Ups
92 Lateral Bar Hops

GHD Machine, Barbell ...

Wet Noodle

by Trent Simmons

For Time (with a Partner)
150 GHD Sit-Ups
Ring Plank*

*While Partner A performs GHD Sit-Ups, Partner B holds a feet elevated ring plank.

GHD Machine, Gymnastic Rings ...

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Fraser’s Hardest Workout

Coach Creation WOD

Every Minute on the Minute for 20 minutes
Odd Minutes: 24 calorie Assault Bike
Even Minutes: 18 GHD Sit-Ups

GHD Machine, Air Bike (Assault Bike)...

Away in a Manger

Coach Creation WOD by @henrylmatthews

6 Rounds for Time
12 Single-Arm Dumbbell Cleans (70/50 lb)
12 GHD Sit-Ups

GHD Machine, Dumbbell(s)...

Jubilee Roll

The Ham Plan Benchmark WOD

5 Rounds for Time
15 Pull-Ups
20 GHD Sit-Ups
25 Air Squats
Perform a different style of Pull-Ups each round:
Round 1: Strict Chest-to-Bar Pull-Ups
Round 2: Strict Chin-Ups
Round 3: Strict Pull-Ups
Round 4: Kipping Chest-to-Bar Pull-Ups
Round 5: Kipping Pull-Ups
Time Cap: 20 minutes

GHD Machine, Pull-Up Bar ...

Stephen

CrossFit Hero WOD

For Time
30-25-20-15-10-5 Reps of:
GHD Sit-Ups
Back Extensions
Knees-to-Elbows
Romanian Deadlifts (95/65 lb)

GHD Machine, Barbell, Pull-Up Bar ...

Brandon’s Bad Day

CrossFit Benchmark WOD

3 Rounds for Time
15 Overhead Squats (95/65 lb)
15 L-Pull-Ups
15 Split Jerks (95/65 lb)
15 Knees-to-Elbows
15 Squat Hang Cleans (95/65 lb)
15 Weighted Back Extensions (25/10 lb plate)

GHD Machine, Barbell, Pull-Up Bar ...

Smudge

Hero WOD

3 Rounds for Time
5 Muscle-Ups
10 Squat Cleans (60/40 kg)
20 GHD Sit-Ups

GHD Machine, Barbell, Gymnastic Rings ...

Millar

Hero WOD

3 Rounds for Time
7 Muscle-Ups
14 Thrusters (40/30 kg)
21 GHD Sit-Ups

GHD Machine, Barbell, Gymnastic Rings ...

Dumbbell Demons

Assault Fitness Benchmark WOD

5 Rounds for Time
5 Single Arm Dumbbell Snatches (75/40 lb)
10 Dumbbell Lunges (75/40 lb)
15 GHD Sit-Ups
20 calorie Assault Air Bike

GHD Machine, Air Bike (Assault Bike), Dumbbell(s)...

Firebreather

Assault Fitness Benchmark WOD

5 Rounds for Time
20 Back Squats (185/135 lb)
20 Bent Over Rows (185/135 lb)
20 Ground Presses (185/135 lb)
20 GHD Extensions
20 calorie Assault Air Bike

GHD Machine, Air Bike (Assault Bike), Barbell ...

Ratchet

by Rick Ellis

5 Rounds for Time
400 meter Run
22 Kettlebell Swings (70/53 lb)
19 GHD Sit-Ups
Cash-Out:
400 meter Swim

GHD Machine, Kettlebell(s), Pool/Open Water ...

Verified Benchmark WODs

More WODs

GHD Machine WODs

Michael

Jorge

Hansen

War Frank

Custom Workout Program

Mr. Joshua

L.A.G.

Alan Cameron

Lt John

Robert Wallace

Audre Lorde

Wet Noodle

5X More WODs

Fraser’s Hardest Workout

Away in a Manger

Jubilee Roll

Stephen

Brandon’s Bad Day

Smudge

Millar

Dumbbell Demons

Firebreather

Ratchet

Verified Benchmark WODs

More WODs

GHD Machine WODs

Michael

You may also be interested in these:

Jorge

Hansen

War Frank

Custom Workout Program

Mr. Joshua

L.A.G.

Alan Cameron

Lt John

Robert Wallace

Audre Lorde

Wet Noodle

5X More WODs

Fraser’s Hardest Workout

Away in a Manger

Jubilee Roll

Stephen

Brandon’s Bad Day

Smudge

Millar

Dumbbell Demons

Firebreather

Ratchet

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