20 Punishing GHD Sit Up Abs Workouts for CrossFit Athletes

Build a powerful midline with these intense but highly effective GHD sit up abs workouts.

These GHD sit up abs workouts will help to strengthen your entire core, protect your spine and significantly improve your ability to stabilise and perform important movements within CrossFit.

What are GHD Sit-Ups?

GHD sit-ups use a special piece of equipment to strengthen and stablise your anterior chain. They offer full extension and range of motion for your core muscles, as well as working your hip flexors, quads and providing full spinal flexion. When it comes to abdominal exercises, it’s one of the most advanced.

This may scare some people off from GHD sit-ups but as long as you listen to your body and don’t push yourself to a place where you could hurt yourself, there should be no issue performing the exercise. You should feel the burn in your abs, and that’s a good thing.


Add these abs workouts into your next training session and see what a difference it makes to the strength in your trunk.


5 Rounds for Time

  • 400 meter Run
  • 30 GHD Sit-Ups
  • 15 Deadlifts (250/165 lb)


Five rounds for time of:
Run 400 meters
24 GHD sit-ups
12 deadlifts
♀ 165 lb. ♂ 250 lb.

Beginner (A)
Five rounds for time of:
Run 400 meters
30 AbMat sit-ups
12 deadlifts
♀ 115 lb. ♂ 165 lb.

Beginner (B)
Five rounds for time of:
Run 250 meters
20 AbMat sit-ups
10 deadlifts
♀ 80 lb. ♂ 115 lb.


AMRAP in 18 minutes

  • 15 GHD Sit-Ups
  • 10 meter Single-Arm Farmer’s Carry (70/53 lb, right)
  • 15 Toes-to-Bars
  • 10 meter Single-Arm Farmer’s Carry (70/53 lb, left)
ghd sit up abs workoutsSource: reebok crossfit velocity
GHD sit ups from Rich Froning

Perform as many rounds as possible of the work prescribed in 18 minutes.

Score is the number of reps performed as a whole, each 10m are equal to 10 points or reps. Each round as a whole consists of a total of 50 points or reps.


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)


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.

Set up a pair of gymnastics rings low. Get out a box to get your feet elevated so your body is parallel. To start, partner B must be in the plank for Sit-Ups to be counted. Continue rotating until you complete 150 reps as a team.


5 Rounds For Time:

  • 30 Kettlebell Swings (2/1.5 pood)
  • 30 Burpees
  • 30 GHD Sit-Ups

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