Set 1
100-ft. High Knees
100-ft. Butt Kickers
20 Straight leg sit-ups

Set 2
100-ft. Skip for Height
100-ft. Side Shuffle (switch directions half way)
10 Partial ROM GHD Sit-ups (only go down 2-3")
• Teach athletes hold to aggressively straighten the legs on every rep.
Squeeze the thighs and then touch the footpads.

Set 3
100-ft. Up-Down + Broad Jump
100-ft. Walking Lunge
10 Partial ROM GHD Sit-ups (only go down halfway)
• Look for the straightening of the legs and for athletes to stay in
control of their mid-sections.

Set 3
100-ft. Backwards Jog
100-ft. Jog
10 Full ROM GHD Sit-ups
• Look for the straightening of the legs and for athletes to stay in
control of their mid-sections.

Progression // Focus

1) Reverse Lunge + Front Foot on Plate // Avoid pushing off the back
leg
1:00 Candlestick Practice

2) Box Assisted // Keep heel down and lean forward
1:00 Candlestick Practice

3) Rig or Ring Assisted // Keep heel down and lean forward
1:00 Candlestick Practice

4) Single-leg squats // Keep heel down and push knee out
1:00 Candlestick Practice

5 Rounds For Time:
20 GHD Sit-ups
400m Run

Intermediate: 12 GHD's 300m Run

Beginner: 20 Straight Leg Situps & 200m Run

10 sets for Cals:
:30 Feet Only
:30 Arms Only
:30 Ams and Legs
- Use Assault Bike