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.
GHD SIT UP ABS WORKOUTS
Add these abs workouts into your next training session and see what a difference it makes to the strength in your trunk.
1. MR. JOSHUA
5 Rounds for Time
- 400 meter Run
- 30 GHD Sit-Ups
- 15 Deadlifts (250/165 lb)
Scaling
Intermediate
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.
2. FUNCTIONAL AB CRUSHER
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)
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.
3. JORGE
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)
4. WET NOODLE
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. HANSEN
5 Rounds For Time:
- 30 Kettlebell Swings (2/1.5 pood)
- 30 Burpees
- 30 GHD Sit-Ups
6. GHD Sit Up Abs Workouts – CAJUN
4 Rounds for Time:
- 400 meter Run
- 16 Bench Presses (135/95 lb)
- 16 Wall Ball Shots (20/14 lb)
- 16 Shoulder-to-Overheads (95/65 lb)
- 16 GHD Sit-Ups
With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.
Score is the time on the clock when the last round of GHD Sit-Ups is completed.
Good Score for “Cajun”
– Beginner: >30 minutes
– Intermediate: 25-30 minutes
– Advanced: <25 minutes
Scaling
4 Rounds for Time
400 meter Run
16 Hand Release Push-Ups
16 Thrusters (20 lb)
16 Shoulder-to-Overheads (20 lb)
16 V-Ups
7. WAR FRANK
3 Rounds For Time:
- 25 Muscle-Ups
- 100 Air Squats
- 35 GHD Sit-Ups
8. L.A.G PARTNER WORKOUT
19 Rounds for Time (with a Partner):
- 2 Legless Rope Climbs
- 6 Kettlebell Swings (2/1.5 pood)
- 16 GHD Sit-Ups
9. CLARA
For Time:
- 10-9-8-7-6-5-4-3-2-1 reps of:
- Strict Pull-Ups
- GHD Sit-Ups
- Thrusters (95/65 lb)
Perform 10 reps of each movement, then 9, then 8… until you’ve completed all rounds.
Scaling
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Kipping Pull-Ups
AbMat Sit-Ups
Thrusters (65/45 lb)
10. GHD Sit Up Abs Workouts – ALAN CAMERON
21-15-9 Reps for Time:
- Overhead Squats (45/30 kg)
- Handstand Push-Ups
- GHD Sit-Ups
11. PINEAPPLE EXPRESS
Three Parts With a Running Clock for Time:
Part A
- On the 0:00, perform:
- 75/50 calorie Assault Bike
- 50 Strict Handstand Push-Ups
Time Cap: 12 minutes
Part B
On the 15:00, perform:
- 50-35-20 GHD Sit-Ups
- 100 foot Handstand Walk (after each set)
Time Cap: 12 minutes
Part C
- On the 35:00, 3 Rounds of:
- 400 meter Run
- 21 Lateral Barbell Burpees
12. SMUDGE
3 Rounds for Time:
- 5 Muscle-Ups
- 10 Squat Cleans (60/40 kg)
- 20 GHD Sit-Ups
13. STEPHEN
For Time:
- 30-25-20-15-10-5 Reps of:
- GHD Sit-Ups
- Back Extensions
- Knees-to-Elbows
- Romanian Deadlifts (95/65 lb)
14. GHD Sit Up Abs Workouts – RATCHET
5 Rounds for Time:
- 400 meter Run
- 22 Kettlebell Swings (70/53 lb)
- 19 GHD Sit-Ups
Cash-Out:
- 400 meter Swim
15. ASSAULT FLATLINE
For Time:
- 60 calorie Standing Assault Air Bike (remove seat)
- 50 Squat Cleans (135/95 lb)
- 40 GHD Sit-Ups
- 30 Handstand Push-Ups
- 20 Chest-to-Bar Pull-Ups
- 10 Bar Over Burpees
16. GHD Sit Up Abs Workouts – STAR LORD
AMRAP in 25 minutes:
- From 0:00-5:00, AMRAP of:
- 15 GHD Sit-Ups
- 5 Strict Presses (135/95 lb)
Rest 5 minutes
- From 10:00-15:00, AMRAP of:
- 10 Toes-to-Bars
- 10 Front Squats (135/95 lb)
Rest 5 minutes
From 20:00-25:00, AMRAP of:
- 5 Bar Facing Burpees
- 15 Hang Power Cleans (135/95 lb)
On a 25-minute clock, as many rounds and repetitions as possible perform the prescribed work in the order written. Rest 5 minutes after every 5-minute AMRAP. The barbell should be taken from the floor, not from the rack.
Score is the total number of rounds and repetitions completed in the three 5-minute AMRAPs.
Intended Stimulus
This workout is great to learn thresholds, starting with that Strict Press: this can be more of a strength-focused AMRAP, then into the second AMRAP, the Front Squat, Barbell will be a little more on the moderate side, then in the final AMRAP with the Hang Power Clean that has more reps but should feel light!
17. DYLAN
For Time:
- Buy-In: 800 meter Run
Then, 2 Rounds of:
- 7 Power Cleans (135/95 lb)
- 7 Strict Pull-Ups
- 7 Shoulder-to-Overheads (135/95 lb)
- 7 GHD Sit-Ups
- 7 Front Squats (135/95 lb)
- 7 Weighted Box Step-Ups (135/95 lb, 24/20 in)
- 7 Snatches (135/95 lb)
Buy-Out: 800 meter Run
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete the Buy-In of an 800 meter Run before moving onto the second part of the workout. After the Run, athlete must complete 2 rounds of 7 Power Cleans, 7 Strict Pull-Ups, 7 Shoulder-to-Overheads, 7 GHD Sit-Ups, 7 Front Squats, 7 Weighted Box Step-Ups, and 7 Snatches. To finish the workout, the athlete must finally perform the last 800 meter Run—AKA the Buy-Out.
Score is the time on the clock when the last 800 meter Run is completed.
18. THE HATEFUL EIGHT
8 Rounds for Time:
- 8 Push-Ups
- 8 GHD Sit-Ups
- 8 Air Squats
- 8 Pull-Ups
- 8 Deadlifts (95/65 lb)
- 8 Hang Power Cleans (95/65 lb)
- 8 Shoulder-to-Overheads (95/65 lb)
- 8 calorie Row
19. 300
- 10 Rounds for Time
- 5 Strict Chest-to-Bar Pull-Ups
- 10 “X” Dumbbell Movement (70/50 lb)
- 15 GHD Sit-Ups
Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees
Round 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters
For each of the 10 rounds, perform 10 repetitions of the corresponding dumbbell movement. For example, in round one, after completing the 5 strict chest-to-bar pull-ups, complete 10 dumbbell push presses, then 15 GHD sit-ups. The following round complete 5 strict chest-to-bar pull-ups, then 10 dumbbell burpees, then 15 GHD sit-ups. Continue in this way for all 10 rounds.
20. GHD Sit Up Abs Workouts – DRAGO
AMRAP in 15 minutes:
- 150 Double-Unders
- 45 GHD Sit-Ups
- 60 Ball Slams (30/20 lb)
- 30 Hand Release Push-Ups
- 90 Thrusters (45/35 lb)
- 30 Russian Twists (30/20 lb)
- 15 Clean-and-Jerks (135/95 lb)
- 800 meter Run
Read More:
