Workout of the Day Friday 250829 3 rounds for time of: 400-meter run 30 GHD sit-ups 100-foot front-rack walking lunge ♀ 65 lb ♂ 95 lb Post time to comments. Stimulus and Strategy: Today’s workout is a bit of a midline mash-up. Expect the GHD sit-ups and the front-rack lunges to conflict with one another and make running more challenging. Aim to complete this workout in about 20 minutes or less. Choose a weight for the lunges that allows you to complete the distance in 2 sets or less in each round. If you are not familiar with the GHD sit-up or are not consistently performing the movement, reduce the reps and range of motion. Scaling: Reduce the loading of the barbell. Reduce the reps of the GHD sit-ups. Reduce the distance of the run and the front-rack lunge. To reduce the complexity of the GHD sit-ups, limit the range of motion. For the front-rack lunges, consider using a pair of dumbbells to help minimize issues with the rack position. In case of injury or limitation, for the...