For TimeIntermediateDaily~18 min
Row, Hip-Back Extension & GHD Sit-Up
Partner
3 rounds for time of:
1000-mrow15hip-back extensions (strict, no momentum)21GHD sit-ups
Time Cap: 25 min
Equipment
Rowing MachineGHD
Workout Details
- Stimulus
- Long sustained midline and posterior chain endurance test. Moderate rowing intervals paired with high-volume static core work. Athletes should maintain consistent 2:00-2:15 splits on the rower and pace GHD work to avoid cramping. Not a sprint—steady, controlled effort throughout.
- Score Type
- Time
- Rep Scheme
- Triplet