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10 Best Sit Ups WODs to Build Abs and an Injury Proof Core

Build an iron core.

These Sit Ups WODs are designed to test and improve your core strength and abs.

A wide selection has been chosen to allow you a broader spectrum from which to choose how to improve your abs and build an iron core.

Sit Ups WODs 1 – Zachary Teller

Sit Ups WODs For Time

  • 10 Burpees
  • 10 Burpees
  • 25 Push-Ups
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 150 Air Squats

With a running clock, complete the prescribed work as fast as possible (“For Time”).

Score is the time on the clock when the last round of Air Squats is completed.

How do you perform the “Zachary Tellier” workout?

With a running clock, as fast as possible complete the prescribed work in the order written, starting each new segment with 10 burpees.

How do you score the “Zachary Tellier” workout?

Score is the time it takes you to complete all the repetitions—650 reps in total.

What are the tips and strategy to use for the “Zachary Tellier” workout?

Keep a steady pace–a good strategy for any WOD over 20 minutes long. And if there’s a movement that you’re particularly proficient at, go faster during that movement.

Remember: Hero WODs like this are designed to honour fallen men and women, so work hard.

What is the intended stimulus for the “Zachary Tellier” workout?

This chipper-style WOD is long and steady. Since there’s quite a bit of variety in the movements (Burpees, Push-Ups, Lunges, Sit-Ups, and Air Squats) you should move constantly and take very little rest.

If you find yourself needing to rest more than a few seconds at a time, reduce the volume of repetitions and/or scale the movement.

How do you score the “Zachary Tellier” workout?

This is a lengthy, bodyweight workout designed to take approximately 30 minutes or less. Scale the volume and/or the required skill level (see: Push-Up Scaling | Sit-Up Scaling) so you can move continuously.

Long rest breaks will reduce the intended intensity of this Hero WOD.

Beginner A

  • 10 Burpees
  • 10 Burpees
  • 15 Push-Ups
  • 10 Burpees
  • 15 Push-Ups
  • 20 Lunges
  • 10 Burpees
  • 15 Push-Ups
  • 20 Lunges
  • 25 Sit-Ups
  • 10 Burpees
  • 15 Push-Ups
  • 20 Lunges
  • 25 Sit-Ups
  • 30 Air Squats

Beginner B

  • 10 Burpees
  • 10 Burpees
  • 15 Incline Box/Bench Push-Ups
  • 10 Burpees
  • 15 Incline Box/Bench Push-Ups
  • 20 Lunges
  • 10 Burpees
  • 15 Incline Box/Bench Push-Ups
  • 20 Lunges
  • 25 Anchored Sit-Ups
  • 10 Burpees
  • 15 Incline Box/Bench Push-Ups
  • 20 Lunges
  • 25 Anchored Sit-Ups
  • 30 Air Squats

Sit Ups WODs 2 – Annie

50-40-30-20-10 Reps For Time

  • Double-Unders
  • Sit-Ups

Complete the work in the order listed: 50 Double-Unders, followed by 50 Sit-Ups. Then 40 Double-Unders, followed by 40 Sit-Ups. Then 30 of each. Then 20 of each. Then 10 of each.

Score is the time it takes to complete all 300 repetitions.

Good Times for “Annie”

– Beginner: 10-12 minutes

– Intermediate: 8-10 minutes

– Advanced: 7-8 minutes

– Elite: <6 minutes

Sit Ups WODs Tips and Strategy

Go fast but stay efficient. Use good form to avoid burning out and tripping on the Double-Unders. Break if necessary, in the earlier rounds, but try to sprint and go unbroken in the last three rounds.

Sit Ups WODs Intended Stimulus

This fast workout is a descending rep couplet, intended to be a sprint.

At the end of “Annie,” you should feel like you just ran a really fast 2K. Keep it under 10 minutes to maintain the integrity of the WOD.

This is not a time to practice your Double-Unders–scale to Single-Unders if you’re not proficient at doubles yet.

Sit Ups WODs Scaling Options

This WOD is meant to be relatively short—most athletes should finish “Annie” in 10 minutes or less. The repetitions should be fast and mostly unbroken.

If big, unbroken sets of Double-Unders aren’t available to you yet, sub them for Single-Unders. If big, unbroken sets of sit-ups aren’t available to you yet, reduce the volume.

When it comes to scaling movement, prioritize range of motion: Scale the first set of 50 sit-ups, for example, by dropping the volume to 25 perfect, full range of motion reps. 50 Crunches or half Sit-Ups aren’t nearly as beneficial as the full range of motion full Sit-Up.

Intermediate

30-25-20-15-10

  • Double-Unders
  • Sit-Ups

Beginner

30-25-20-15-10

  • Single-Unders
  • Anchored Sit-Ups

Sit Ups WODs 3 – Fat Amy

For Time

  • 50 Air Squats
  • 10 Burpees
  • 40 Sit-Ups
  • 10 Burpees
  • 30 Lunges (alternating legs)
  • 10 Burpees
  • 20 Kettlebell Swings (1.5/1 pood)
  • 10 Burpees
  • 10 metre Bear Crawl
  • 10 Burpees
  • 20 Kettlebell Swings (1.5/1 pood)
  • 10 Burpees
  • 30 Lunges (alternating legs)
  • 10 Burpees
  • 40 Sit-Ups
  • 10 Burpees
  • 50 Air Squats

With a running clock, as fast as possible perform the work in the order written.

Score is the time on the clock when the final repetition (the 50th Air Squat) is completed.

Good Times for “Fat Amy”

– Beginner: 18+ minutes

– Intermediate: 15-17 minutes

– Advanced: 12-14 minutes

– Elite: <11 minutes

Sit Ups WODs Tips and Strategy

In a chipper WOD like “Fat Amy,” there are so many movements that you probably won’t experience major muscle fatigue at any given point. Use that to your advantage and go fast and as unbroken as possible.

Write the WOD in big letters/numbers on the whiteboard so you don’t lose time trying to discern what the next movement is or how many reps you’re supposed to do.

Sit Ups WODs Intended Stimulus

“Fat Amy” should feel fast and breathless. Muscle fatigue shouldn’t be a huge factor in this WOD, but burning lungs should. Scale the volume as needed so you can move quickly.

After “Fat Amy,” you should feel energized–like you could go home, clean your house, cook dinner, and start writing your first book.

Scaling Options

This is a light, (mostly) bodyweight workout with movements that athletes of almost any level can manage. If necessary, scale the volume of repetitions so you can move through the movements quickly and unbroken.

Beginner

For Time:

  • 40 Air Squats
  • 5 Burpees
  • 30 Sit-Ups
  • 5 Burpees
  • 20 Lunges (alternating legs)
  • 5 Burpees
  • 10 Kettlebell Swings (35/26 lb)
  • 5 Burpees
  • 10 metre Bear Crawl
  • 5 Burpees
  • 10 Kettlebell Swings (35/26 lb)
  • 5 Burpees
  • 20 Lunges (alternating legs)
  • 5 Burpees
  • 30 Sit-Ups
  • 5 Burpees
  • 40 Air Squats

Sit Ups WODs 4 – Cooper

10 Rounds for Time

  • 10 Burpees
  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups

Time Cap: 30 minutes

Cooper is a pure bodyweight (“Gymnastics“) workout that consists of 10 rounds of 10 Burpees, 10 Air Squats, 10 Push-Ups, and 10 Sit-Ups. Try to find a (slower) pace that you can maintain for the entire 10 rounds.

The time cap for Cooper is 30 minutes.

Score is the time on the clock when the last round of the Sit-Ups is completed.

Sit Ups WODs Scaling Options

Intermediate

8 Rounds for Time

  • 10 Burpees
  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups

Time Cap: 30 minutes

Sit Ups WODs Beginner

5 Rounds for Time

  • 10 Burpees
  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups

Time Cap: 30 minutes

WOD 5 – The Longest Mile

4 Rounds for Time

  • 10 Burpees
  • 100 metre Run
  • 10 Air Squats
  • 100 metre Run
  • 10 Push-Ups
  • 100 metre Run
  • 10 Sit-Ups
  • 100 metre Run

With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.

Score is the time on the clock when the last round of 100 metre Run is completed.

Sit Ups WODs 6 – Barbara

5 Rounds for Time

  • 20 Pull-Ups
  • 30 Push-Ups
  • 40 Sit-Ups
  • 50 Air Squats

3 minutes Rest

Complete 5 rounds of the repetitions in the order written. After each set of 50 Air Squats, you must take a 3 minute Rest. Time each round for reference and pacing purposes.

Score is total time to complete all 5 rounds, including the prescribed rest. (Note: Do not include the last 3 minute Rest period after Round 5 in your overall score.)

Good Times for “Barbara” (estimate)

– Beginner: 50+ minutes

– Intermediate: 40-49 minutes

– Advanced: 30-39 minutes

– Elite: <29 minutes

Sit Ups WODs Tips and Strategy

Go fast and as unbroken as possible. If you need to break the reps into sets, do a “descending”/”cascading” rep scheme so the volume decreases as you go through the sets. For example, during the sets of Push-Ups: 12, 8, 6, 4.

Sit Ups WODs Intended Stimulus

When athletes see that there is built-in Rest in “Barbara,” they mistakenly believe that this workout will be easier than others; but in fact, “Barbara” is harder, because you can (and should) go uncomfortably fast during the “working” portion of the WOD.

You should feel your arms, legs, and lungs burn deeply every time you enter a 3-minute Rest period, which should fly by, making you question whether or not your clock is working properly.

Scaling Options

“Barbara” is meant to be done fast and relatively unbroken. This WOD is a true interval-style workout with built-in rest, which allows you to go hard during the “working” portion and recover during the 3 Minute Rest period.

To maintain the integrity of Barbara, scale the volume and/or the skill level so you can speed through the movements.

Intermediate

5 Rounds for Time

  • 10 Pull-Ups
  • 20 Push-Ups
  • 30 Sit-Ups
  • 40 Air Squats

3 minutes Rest

Beginner

  • 5 Rounds for Time
  • 10 Ring Rows
  • 15 Bench/Incline Push-Ups
  • 20 Anchored Sit-Ups
  • 25 Air Squats

3 minutes Rest

Sit Ups WODs 7 – Angie

For Time

  • 100 Pull-Ups
  • 100 Push-Ups
  • 100 Sit-Ups
  • 100 Air Squats

Complete all reps of each exercise in the order written before moving to the next.

Score is the time it takes to complete all 400 repetitions.

Good Times for “Angie” (source)

– Beginner: 26-35 minutes

– Intermediate: 21-25 minutes

– Advanced: 15-20 minutes

– Elite: <14 minutes

Tips and Strategy

Break the pull-up and push-up reps into small sets to avoid burnout. A big set of pull-ups right out of the gate will hurt your score more than help it.

When you get to the squats, go hard and go fast–your lower body hasn’t been worked up until now, so it’s time to fly.

Intended Stimulus

“Angie” should feel really difficult during the push-ups and the pull-ups (your upper body should be totally fatigued), and then fast and fun during the sit-ups and air squats.

Unlike many CrossFit-style workouts, “Angie” actually gets easier as the time ticks on. Scale the volume so you can finish in under 30 minutes; but don’t scale the feeling where you’re questioning “how many pull-ups do I have left?” out of this workout.

Scaling Options

“Angie” is all about muscular fatigue. If needed, scale the volume; but not so much to where you never feel the exhausting sensation of muscle overload.

If Rx pull-ups and/or push-ups aren’t available to you yet, pick a challenging scale that allows you to complete unbroken sets of 5, at least. (See: Push-Up Scaling | Pull-Up Scaling)

Intermediate

For Time

  • 50 Pull-Ups
  • 50 Push-Ups
  • 50 Sit-Ups
  • 50 Air Squats

Beginner

2 Rounds for Time

  • 30 Ring Rows
  • 30 Incline/Bench Push-Ups
  • 30 Anchored Sit-Ups
  • 30 Air Squats

Sit Ups WODs 8 – Blackjack

For Time

  • 20 Push-Ups, 1 Sit-Up
  • 19 Push-Ups, 2 Sit-Ups
  • 18 Push-Ups, 3 Sit-Ups
  • …continue this pattern until…
  • 2 Push-Ups, 19 Sit-Ups
  • 1 Push-Up, 20 Sit-Ups

With a running clock, as fast as possible complete the prescribed work in the order written. Each round totals 21 reps (Push-Ups descending from 20, Sit-Ups ascending from 1) for a total of 420 reps in the workout.

Score is the time on the clock when the last set of Sit-Ups is completed.

Tips and Strategy

Push-Ups will be the crux of this workout. Break the reps up into small sets from the beginning—even if the athlete feels fresh—to avoid burnout in the later rounds. Never go to failure on the Push-Ups.

And beware: it might seem like a good idea to go fast in the Sit-Ups to make up time, but if the athlete goes too fast, the core will be too taxed to perform the requisite number of Push-Ups. Keep the pace moderate throughout to be successful in “Blackjack.”

Intended Stimulus

“Blackjack” is all about muscular fatigue and overload. The athlete should feel severely taxed in the upper body and core. The challenge: Find the balance between achieving a great score and burning out before the work is done.

Scaling Options

Scale the volume (total number of reps) and/or the skill level of the Push-Ups (see: Push-Up Scaling) to move smoothly throughout the workout. Long rests won’t allow the athlete to achieve adequate hypertrophy (muscle growth). Suggested rule of thumb for “Blackjack”: If the athlete can’t currently perform 20 unbroken Push-Ups, the movement should be scaled.

Beginner (A)

For Time

  • 20 Knee Push-Ups, 1 Sit-Up
  • 19 Knee Push-Ups, 2 Sit-Ups
  • 18 Knee Push-Ups, 3 Sit-Ups
  • …continue this pattern until…
  • 2 Knee Push-Ups, 19 Sit-Ups
  • 1 Knee Push-Up, 20 Sit-Ups

Beginner (B)

For Time

  • 15 Push-Ups, 1 Sit-Up
  • 14 Push-Ups, 2 Sit-Ups
  • 13 Push-Ups, 3 Sit-Ups
  • …continue this pattern until…
  • 2 Push-Ups, 14 Sit-Ups
  • 1 Push-Up, 15 Sit-Ups

Sit Ups WODs 9 – Fatal 40

For Time

  • 40 Wall Ball Shots (20/14 lb)
  • 40 Hang Cleans (95/65 lb)
  • 40 Pull-Ups
  • 40 Deadlifts (95/65 lb)
  • 40 Push-Ups
  • 40 Box Jumps (24/20 in)
  • 40 Kettlebell Swings (1.5/1 pood)
  • 40 Toes-to-Bars
  • 40 Air Squats
  • 40 Hang Snatches (95/65 lb)
  • 40 Double-Unders
  • 40 Sit-Ups
  • 40 Burpees
  • 400 metre Run at start and after each 40-rep movement

With a running clock, as fast as possible perform the prescribed work in the order written. Complete a 400-metre Run at the start and after each 40-rep movement. Total run distance is 3.5 miles.

Score is the time on the clock when the last 400-metre Run is completed.

Sit Ups WODs 10 – Maupin

4 Rounds for Time

  • 800 metre Run
  • 49 Push-Ups
  • 49 Sit-Ups
  • 49 Air Squats

With a running clock, as fast as possible perform four rounds of the prescribed work in the order written.

Score is the time on the clock when the last round of Air Squats is completed.

If you enjoyed these Sit Ups WODs, try these Deadlift, Double Unders or Strict Press workouts.

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