Log in to BOXROX Pro

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

Build an iron core.

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.


5 Rounds for Time

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

3 minutes Rest


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

3 minutes Rest

Image Sources

Related news