Midline capacity

3-4 Sets of max rep GHD sit-ups in a 0:45 window, go every 2:00-2:30

Intent. Accumulate quality repetitions on GHD sit-up to build capacity. If you’re confident in your GHD sit-ups, you can focus on faster cycle speed (see if you can get a rep or two more on each set than the previous one).

Movement options. GHD sit-up to parallel → V-ups