Workout Description

Why This Workout Is Very Hard

High total volume (420 reps) with advanced midline demand and significant grip fatigue. The combination of GHD sit-ups, back extensions, and high-rep hanging work taxes the trunk and forearms while RDLs add posterior-chain fatigue. Load is light, but sustained time under tension pushes most athletes into the 30–45 minute range if performed as prescribed.

Benchmark Times for Stephen

• Elite: <29:00
• Advanced: 31:00-33:00
• Intermediate: 35:00-37:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Very high total reps across trunk and posterior chain demand steady, repeatable efforts and fatigue management over 6 descending sets.
• Flexibility (6/10): Full ROM on GHD sit-ups, controlled spinal extension, and shoulder/hip flexion for knees-to-elbows require good mobility and position awareness.
• Endurance (4/10): No monostructural work, but the long duration challenges aerobic support for sustained sets and transitions without redlining.
• Speed (4/10): Moderate cycling speed matters, but the limiter is midline and grip fatigue rather than pure turnover rate.
• Strength (3/10): Barbell load is light relative to most athletes; emphasis is on repeated submaximal effort rather than absolute strength.
• Power (2/10): No explosive lifts or sprints; movements are controlled and cyclical rather than power-dominant.

Movements

• Romanian Deadlift
• Back Extension
• GHD Sit-Up
• Knees-to-Elbows

Scaling Options

Scale to: 20-15-10-5 reps • Hanging knee raises + AbMat sit-ups (anchored) + supermans • Romanian deadlift 75/55 lb (or 55/35 lb)

Scaling Explanation

Rep reduction and simpler gymnastics preserve the midline and grip stimulus while lighter RDLs keep the posterior chain safe and the workout inside the intended time domain.

Intended Stimulus

Grindy, steady effort with unbroken-to-small-set gymnastics early, then quick, manageable sets as fatigue builds. The goal is consistent pacing, braced positions, and minimal transition waste. You should feel your midline and lower back accumulate fatigue while keeping breathing under control and hands functional for high-volume hanging reps.

Coach Insight

Open moderately—avoid huge sets early. Aim for small, repeatable chunks with 5–10 seconds between efforts and brief, organized transitions. Biggest tip: protect your midline—brace hard on every rep and keep RDLs strict with a flat back. Avoid overextending the lumbar, swinging K2E, and rushing GHD volume if form degrades.

Benchmark Notes

Times range from 45 minutes for newer athletes to under 30 minutes for elites. Aim to keep sets deliberate but moving—short breaks, consistent reps, and tidy transitions. If you can’t maintain 8–12 reps per minute on the gymnastics, scale to keep total time inside the cap.

Modality Profile

Three of the four movements are gymnastics (GHD sit-ups, back extensions, knees-to-elbows), making most of the work bodyweight midline and hanging. The Romanian deadlift adds a light barbell contribution. No monostructural elements are present, so the emphasis is core, grip, and posterior chain endurance.

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