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