This Saturday, we have a triplet of GHD sit-ups, toes-to-bars, and wall-ball shots, with a descending rep scheme (30-20-10) to work on.

The good news is that when we are done with the 30’s, we are halfway through the workout.


Both GHD sit-ups and toes-to-bars are very taxing on the core, and therefore scaling these movements could be the right choice. As always, you can substitute the GHD sit-ups with V-sit-ups or AbMat sit-ups. Try to do the V-sit-ups from the hollow position to make it challenging.

A good substitute for toes-to-bars is hanging knee raises. Two more suggested substitutes are demonstrated in the following videos.


See you all on the zoom, in group classes or in the open gyms.


Big Cat


Warm up

-Three minutes of plank holds (L-M-R)

Then, 2 rounds, 1 minute each:

-Full body rocks
-Shoulder pass throughs
-Lat pull ups
-Hollow hold to superman roll
-Reverse lunges



GHD sit-ups/V-sit-ups
Wall-ball shots



30-20-10 reps for time:

-GHD Sit-ups
-Wall-ball shots (14/20 #)


Cool down

-Shoulder Circles
-Cobra Pose
-Downward Dog
-Child Pose