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

Build an iron core.

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)


For Time

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


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

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