NOV 1

Abs on Fire // Saturday - 2025.11.01

Rounds-for-Time Cardio GHD Machine

For Time:


  • 50 GHD Sit-ups
  • 400 Meter Run
  • 40 GHD Back Extensions
  • 400 Meter Run
  • 30 GHD Sit-ups
  • 400 Meter Run
  • 20 GHD Back Extensions
  • 400 Meter Run
  • 10 GHD Sit-ups

Time Cap: 20 Minutes


Notes: Make sure to scale the GHD movements if needed to maintain proper form and prevent injury. Remember to pace yourself on the runs to conserve energy for the core work.