Taking a break from long grinders & short, intense couplets with a nice, moderate intensity AMRAP (as many rounds & reps as possible) for this week’s #GutcheckThursday!
Just like the old-school exercise tapes, it’s cardio abs! We have an ascending rep scheme of sit-ups combined with a fixed amount of light/moderate weight back squats and jump rope reps this week. Find a moderate, sustainable pace early on in this workout and stick with it. Opening up with a sprint pace early will likely mean needing to take breaks during the sit-ups and possibly break-up the back squats as well. Choose a weight you can move unbroken for all 10 reps on the back squats each round. This is a great week to practice double-unders! Watch the clock and practice for 30-60 seconds each round if you’re still learning.
The strict abmat sit-up begins with feet butterflied together, arms in front of the body. The movement finishes at the bottom with shoulderblades touching the ground and at the top with shoulders finishing stacked over hips. Arm position should not change if you’re keeping it truly strict. An Abmat under the low back will likely make this movement more comfortable, but is not mandatory.
The back squat begins from the floor and is moved into the back rack position with a clean & jerk or snatch. The back squat finishes at the bottom, hip crease below knee and at the top with hips & knees in full extension.
Adaptations / Modifications / Scales
Scale the sit-up by performing a standard Abmat sit-up, throwing the arms overhead to generate momentum. Modify if needed to a plank by doubling the amount of reps as seconds of a plank (10-20-30-40-50, etc.)
Reduce the load on the back squat to meet the intended stimulus. If needed, take it from the rig or a squat stand. If unable to back squat, perform a goblet squat instead. Adjust the range of motion as needed
Practice double-unders for 30-60 seconds as a scale, double the reps and perform single-unders, or perform a 7/5 cal Ski instead