6030 seconds L-sit
- 45 pound barbell Good mornings,
3015 reps 6030 Abmat sit-ups
- 25 pound plate Back Extensions,
For the L-sit, accumulate
Subbed and scaled as noted, with the decision to add in a 4th round at the end of the 3rd. I'm glad I didn't attempt the full amount for three rounds, as there is pretty much no way I would have gotten the 60 seconds for the first L-sits, much less two more times! I can barely do them as a press off the floor, so tried to sub in doing hanging from the frame of our otherwise useless Smith machine. I paid for the last two days' worth of pull-ups on that decision, but it really was the only way. (Damn, just watched the CF video for L-Sits...definitely easier with parallelettes.)
For the sit-ups, I ended up doing the final 45 on a decline bench. More ROM, but with feet/knees anchored. I just didn't have the oomph do any more on the floor with a rolled up shirt under me without each one turning into a full body flop to get moving. Not sure if a more supportive Abmat would have helped with that, never having worked with one.
Total time @24 minutes (short break before opting for the 4th round, so not sure of an accurate timing)