CrossFit defines core strength as midline stabilization. Capacity with midline stabilization translates to improved efficiency and performance as well as greater power output. We use the GHD for four exercises that heighten awareness and develop this capacity: the hip extension, back extension, hip-and-back extension, and the GHD sit-up.

Simple in execution, moving from prone to standing vertical and jumping, the burpee moves the entire body through a long range of motion, delivering a potent metabolic response.