Workout Description

Why This Workout Is Medium

This is a one-minute, single-movement sprint. Work density is capped by bodyweight loading even though cadence can be high. The GHD sit-up adds moderate complexity due to the extended range of motion and setup demands. The short time domain amplifies intensity but limits total volume, resulting in a solid Medium overall difficulty.

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Success depends on quick rep cycling, tight transitions at the bottom/top, and maintaining a high cadence without form loss.
• Stamina (6/10): Moderate-to-high local muscular endurance for the trunk and hip flexors is the primary limiter during continuous reps in a short window.
• Flexibility (6/10): Full ROM on the GHD requires comfortable spinal and hip extension and control through large ranges, especially for safe depth and return.
• Power (3/10): Emphasis is on cyclical, controlled reps rather than explosive force; power output matters less than rhythm and positioning.
• Endurance (2/10): Only one minute of work, so the cardiovascular demand is brief and secondary to local muscular fatigue rather than sustained aerobic output.
• Strength (1/10): No external load and no near-max efforts; the movement relies on repeated submaximal contractions rather than maximal force production.

Movements

• GHD Sit-Up

Scaling Options

Scale to: AbMat Sit-Up • Anchored Sit-Up • GHD Sit-Up to parallel only (no touch to floor)

Scaling Explanation

These options preserve a fast, cyclical core stimulus while reducing range of motion or stability demands to keep movement quality high and the midline safe.

Intended Stimulus

Expect a fast, breathy sprint centered on midline endurance. You should feel a strong abdominal and hip flexor burn while maintaining safe, consistent range of motion. Breathing will spike, but local muscular fatigue is the limiter. Aim for a steady, quick cadence with no long pauses, finishing with a controlled push in the final 10–15 seconds.

Coach Insight

Open at a cadence you can hold for 40 seconds, then push in the last 15–20. Breathe rhythmically and avoid bottom-position pauses. The one tip: lock in a repeatable rhythm—touch, snap, exhale at the top—so every rep looks the same. Avoid starting too hot, losing full ROM, or hyperextending the spine. Keep tension, control depth, and protect the midline.

Benchmark Notes

These rep targets help gauge pacing and trunk endurance over 60 seconds. Your score is total reps—higher is better. Warm up thoroughly, then aim for smooth, continuous reps with minimal pauses. Hold consistent form, avoid failure-induced breakdown, and retest occasionally to track progress and improved cycle speed.

Modality Profile

This is purely gymnastics: a bodyweight movement performed on the GHD. There is no monostructural cardio or external loading component. All effort centers on trunk flexion, hip action, and midline control, making the distribution effectively 100% gymnastics for the duration.

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