Workout 14617

Created: December 10, 2025

Description:

3 rounds for time of:
150 double unders
50 GHD hip extensions
50 AbMat sit ups
Stimulus and Strategy:
Today’s workout is an iteration of the Hero workout, Michael. In this version, the run is substituted with double unders. For some, this variation may be faster. Choose an option for the jump rope that allows you to move on to the next exercise in 3 minutes or quicker. For the GHD hip extensions and AbMat sit ups, remember to breathe, take small breaks if necessary, and keep moving.
To reduce the complexity of the double unders, perform as many reps/attempts as possible in 3 minutes. For the GHD hip extensions, perform a reduced range of motion or a superman hold on the GHD. For the AbMat sit ups, perform feet anchored sit ups.
In case of injury or limitation, for the double unders, perform single unders or penguin taps. For the GHD hip extensions, perform unloaded good mornings or Superman arch ups on the ground. For the AbMat sit ups, perform a plank hold or hollow hold.
Intermediate option:
3 rounds for time of:
50 double unders or 2 minutes of attempts
35 GHD hip extensions
35 AbMat sit ups
Beginner option:
3 rounds for time of:
50 single unders or 2 minutes of attempts
30-second GHD Superman hold
15 AbMat sit ups
Coaching cues:
On the double unders, as you jump up in the air, focus on flicking your wrists and handle of the jump rope down toward the ground.
Resources:
Need Double-Unders? Start Here.
The Double-Under
The GHD Hip Extension
The AbMat Sit-Up
The Single-Under
Find a gym near you:
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Scaling/Comments:

Reduce the reps of each movement.

Number of Times Completed: 0