Michael

Three laps of the track wrapped around 300 reps of posterior-chain grit.

The workout (3 Rounds For Time)

• 3 rounds for time:
• Run 800 m
• 50 Back extensions
• 50 Sit-ups

Estimated time: 24–40 min. This is a long, steady grind that lives in your lower back, glutes, and lungs rather than your arms. Run at a controlled aerobic pace you can repeat three times, then break the back extensions and sit-ups into calm, unbroken-ish chunks so your midline never fully shuts down. The danger is redlining the first run and then crawling through the trunk work.

Standards

• Back extensions performed on a GHD or hip-extension bench, full extension at the top
• Sit-ups: shoulders to the ground, hips fully open at the top (AbMat standard)
• Runs are 800 m each, completed before returning to the trunk work

Scaling

• Sub 400 m runs or a 1,000 m row if the 800 m is too much volume
• Reduce to 35 back extensions and 35 sit-ups per round
• Swap GHD back extensions for supermans or weighted hip extensions if the GHD is aggravating

Coaching tips

• Pick a run pace you'd be happy holding on round three and hold it on round one.
• Break the trunk work before you have to — sets of 15–20 with short pauses beat grinding to failure.
• Keep your feet moving into and out of the gym so the runs don't become rest.

In honour of

Honours U.S. Navy Lt. Michael McGreevy, 30, of Portville, New York, assigned to SEAL Team 10, killed June 28, 2005, in Afghanistan when his helicopter was shot down during Operation Red Wings.

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