SEP 5

Core Crusher // Friday - 2025.09.05

Rounds-for-Time Strength GHD Machine

For Time:


  • 30 GHD Sit-Ups
  • 20 GHD Back Extensions
  • 10 GHD Hip Extensions
  • 400 Meter Run
  • 20 GHD Sit-Ups
  • 15 GHD Back Extensions
  • 10 GHD Hip Extensions
  • 400 Meter Run
  • 10 GHD Sit-Ups
  • 10 GHD Back Extensions
  • 10 GHD Hip Extensions
  • 400 Meter Run

Time Cap: 20 Minutes


Note: Make sure to scale the number of reps on the GHD machine as needed to maintain proper form and prevent injury. Focus on engaging your core throughout the movements.