Show Notes
GHD Set-Up
GHD Technique Tips
Volume Tolerance Progression
Week 1 | E2M x 5 Sets: 12 GHD [60]
Week 2 | E2M x 6 Sets: 12 GHD [72]
Week 3 | E2M x 7 Sets: 12 GHD [84]
Week 4 | E2M x 8 Sets: 12 GHD [96]
Week 5 | Every 2:30 x 9 Sets: 12 GHD [108]
Week 6 | Every 2:30 x 10 Sets: 12 GHD [120]
Week 7 | Every 2:30 x 11 Sets: 12 GHD [132]
Week 8 | Every 2:30 x 12 Sets: 12 GHD [144]
Muscular Endurance Progression
*assuming 2s / rep
Week 1 | Every 2:30 x 12 Sets: 12 GHD [126s of Rest]
Week 2 | Every 2:15 x 12 Sets: 12 GHD [111s of Rest]
Week 3 | Every 2:00 x 12 Sets: 12 GHD [96s of Rest]
Week 4 | Every 1:45 x 12 Sets: 12 GHD [81s of Rest]
Week 5 | Every 1:30 x 12 Sets: 12 GHD [66s of Rest]
Week 6 | Every 1:15 x 12 Sets: 12 GHD [51s of Rest]
Week 7 | Every 1:00 x 12 Sets: 12 GHD [36s of Rest]
Week 8 | 100 GHD for Time (Test)
Chunking Progression
*ride the airbike @ recovery pace for 2:00 b/w sets
Week 1 | (10 x 15) 150
Week 2 | (9 x 17) 153
Week 3 | (8 x 19) 152
Week 4 | (7 x 21) 147
Week 5 | (6 x 23) 138
Week 6 | (5 x 25) 125
Week 7 | (4 x 30) 120
Week 8 | 100 GHD for Time (Test)
Fatigue & Interference Progression
Week 1 | 5 Rounds for Time (Test)
-25 Calorie Ski
-25 GHD Sit-Ups
Week 2 | E4M x 7 Sets:
-20/15 Calorie AirBike
-20 GHD Sit-Ups
Week 3 | E4M x 7 Sets:
-25/20 Calorie Row
-20 GHD Sit-Ups
Week 4 | E4M x 7 Sets:
-25/20 Calorie Ski
-20 GHD Sit-Ups
Week 5 | E4M x 6 Sets:
-30 Wall Ball
-25 GHD Sit-Ups
Week 6 | E4M x 6 Sets:
-10 Burpee over the Row
-15 Calorie Row
-20 GHD Sit-Ups
Week 7 | E4M x 7 Sets:
-15 Calorie Ski
-15 Bar-Facing Burpee
-15 GHD
Week 8 | 5 Rounds for Time (Test)
-25 Calorie Ski
-25 GHD Sit-Ups
