Moderate duration, lightweight barbell workout that will heavily tax the core. Most athletes will need to break the barbell movements up into 2 sets, but no more. Advanced athletes should be challenged to never drop the bar, going unbroken on the deadlifts right into unbroken lunges. The sit-ups should be done at a steady rate and should not slow anyone down.
The front rack lunges can be performed forward or backwards. If they step forward, it will be more of a quad dominant movement. If they step backwards, it will tax the glutes and hamstrings more. If athletes have exposure to GHD and want an additional challenge, they can have at it on the GHD sit up instead of the traditional sit up. For athlete’s getting on GHD for first time, please scale both ROM and volume.