l-sit hold
perform five abmat sit-ups for time, then conduct an l-sit hold for the same duration; 10 sec. transition between stations. repeat until l-sit hold can no longer be maintained for corresponding sit-up time.
score is total rounds completed
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ReplyDeleteThe clever here is the l-sit, slicing any opportunity for long-range efforts. Consistently managing five abmat sit-up in five seconds was no problem. However, five seconds quickly begins to feel like five minutes when suspended from the bar mimicking a right angle. I tested different rep schemes for the sit-ups prior to finding the appropriate formula, my final attempt suffered slightly as a result. I completed approximately eight full intervals before failing to maintain a five second l-sit.
More interesting is the variations available with this format. For example, L-sits could be done for duration, say three or five attempts; following each is an equal effort of sit-ups for reps, the score being aggregate sit-ups accumulated. Another approach, again, utilizing an equal work ratio: L-sit holds for X number of seconds, then sit-ups for the same time span. And these scenarios only incorporate the two selected movements… Imagine the possiblities.