Row 300 meters
Sumo deadlift high pull (75/45)
GHD Situp
Post your team's time and the number of SDHP reps and GHD reps to comments.
(DU Challenge - Day +18)
Coach's Notes. (standard times of 0545, 0630, and 0800)
The row will be the pacing exercise. All three athletes start at the same time, each on a movement. Perform the SDHP and the GHDs while the rower completes 300 meters. Once complete on the rower, rotate between the movements. Continue to rotate until each athlete has performed all three movements for four rounds. **One or Two person variation: Rotate after 75 seconds when no one is on the rower.
The GHD situp does not come along very often. Be careful on this one, it can tweak a lower back if performed incorrectly. Watch the video below for tips, but a crucial point is to lock your knees out as soon as you begin your upward pull from the bottom of the movement (ie out of hyperextension). Your knees will bend slightly as you go down, but as soon as you pull back up...lock your knees. This allows the rectus femoris to engage so you pull up with your quadriceps and pelvis rather than your lumbar spine absorbing the force.
Scaling for GHD can include only going to parallel vice into full hyperextension, or ABMAT situps.
Training Videos.
- Some guy in this Video claims to know a thing or two about GHD mechanics.