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
Image Sources
- Sit-Ups-WODs-Athletes: Photos Courtesy of CrossFit Inc