Pizza Game with Abmat!
3 Rounds of 1:30 each. If you drop or someone hits your abmat, perform the penalty prescribed for that round.
First Round: Penalty for dropping abmat, 10 sit-ups
Second Round: Penalty for dropping abmat, 10 Pull-ups or ring rows
Third Round: 6 Burpees
1) Review GHD Sit-ups as a class.First time athletes on GHD should learn how to set it up and then practice range of motion only a few inches back, not half or full range of motion.
2) Pull-up progressions. Jumping, Kipping, butterfly. Then intermediate athletes perform 3×5 pull-ups at game prescription, advanded 3×10.
With a Partner
80 GHD Sit-ups
Break up as needed. 1 person works while the other rests.
Stimulus: NOTE!!!! high volume GHD Sit-ups have been documented in cases of Rhabdo…don’t be cocky, today. It’s suggested that if athletes have never accumulated 80 reps or more on a GHD that they automatically sclae to 60 per team. Time Frame is 12-18 Minutes, find a pace that allows you to transition smoothly with maximum intensity. SAFETY FIRST!
Options 1:60 GHD/60 Pull-ups
Option 2: 100 sit-ups/30 Pullups
Option 3: Custom, note in wodify