These L Sit WODs will help you build impressive core strength and full body control.
The L Sit is a pretty impressive skill. Check out the following helpful tips from Rhys from More than Lifting.
“To support your whole body on your hands is no mean feat, and it takes a lot of strength and coordination to sit strong in shape.
Seated Pike
To do an L Sit you need to start in a piked (legs straight out in front of you) seated position on the floor.
Hand Placement
Place your hands on the floor by your hips and straighten your arms – It’s important to keep them locked out.
Engage your Shoulders, Lift your Bum
Keeping your arms locked, lift your bum off the floor with your shoulders by driving your hands into the floor.
L Sit WODs – Bring your Legs Up
With your shoulders supporting your torso, tighten your core to lift your feet up off the ground. Keep your legs straight and point your toes to tighten up your legs.
L Sit WODs – Hip Positioning
When you are up, try to bring your hips through your arms, slightly in front of your hands, to keep your feet up off the ground.”
L Sit WODs
Add these L Sit WODs into your training.
WOD 1 – Antipolis Home WOD
Four Tabatas in 19 minutes
- Tabata Ground-to-Overheads (2×50/35 lb)
- Rest 1 minute
- Tabata Single-Leg Romanian Deadlifts (2×50/35 lb)
- Rest 1 minute
- Tabata L-Sits
- Rest 1 minute
- Tabata Jumping Lunges
On a 19-minute clock, complete 4 rounds of Tabatas with the prescribed movements. Tabata is 8 rounds of 20 second work and 10 second rest. Rest 1 minute after each Tabata.
Score is the total number of repetitions completed before the 19-minute clock stops.
Movement Standards
Single-Leg Romanian Deadlift: This is a variation of the standard Deadlift where athlete will only stand on one leg. Keep the knees locked out and perform as standard Deadlift.
Jumping Lunge: This is a variation of the standard Lunge wherein athlete will jump at full extension to count as one rep.
L Sit WODs 2 – Midline Active Shoulder
3 Rounds for Time
- 1 Barbell Complex*
- 10 second L-Sit
- 2 Barbell Complexes*
- 20 second L-Sit
- 3 Barbell Complexes*
- 30 second L-Sit
*1 Barbell Complex consists of: 1 Snatch Deadlift + 1 Hang Snatch + 1 Overhead Squat + 1 Snatch Push Press
Round 1: 135/85 lb
Round 2: 155/105 lb
Round 3: 185/125 lb
This workout can be done at a slow and steady pace. It can be done as a warm-up or accessory workout in order to address weaknesses or instability.
This workout can be scored by total weight, time or not at all depending on the intent.
Scaling
For intermediate/beginners the weight can be reduced on the snatch. Kettlebell swings combined with overhead squats can be subbed for those who are no proficient in the snatch. A bent knee raise can be subbed for an L Sit.
WOD 3 – L-Shit
Accumulate 200 seconds of L-sit
*break=
- 10 push presses 95/65
- 10 Russian swings red/yellow
Don’t flex the knees and and make sure that the feet are above hip level, not below.
L Sit WODs 4 (Team of 8) – Patricia
For Time (in a Team of 8)
1.5 km Run (each)
- 200 Burpee Pull-Ups
- 400 Jumping Ring Dips
- 40 Rope Climbs (15 ft)
- 1 min L-Sit (each)
This workout requires eight team members to perform the prescribed work together.
It was designed for military units, so it was originally intended to be done with pull-up bars, a 15-foot climbing rope, rings (austere or regular), and P-bars (parallel bars, dip station, or parallettes).
As originally written, each team has to complete the total number of reps per exercise. The only exercises that each soldier in the squad must complete as an individual are the 1.5-km run and the one-minute L-sit.
The other exercises can be divided up among the squad as they desire. There is no order that the exercises must be completed in and there is no requirement to conduct the exercises altogether, as a formed squad.
For example, each soldier in the squad can do 25 burpee pull-ups to obtain 200 reps, or one soldier can do all 200. Two soldiers can do 20 rope ascents each, or every member of the squad can do 5 ascents.
The requirement is for the squad to complete the total number of reps designated per exercise.
The one-minute L-sit is a cumulative time. Each soldier can utilize as many L-sits as required to obtain his one minute of total time.
For example, each soldier could do two 30-second sets or six 10-second sets, however he wants. The L-sits can be conducted on P-bars, rings, or as an L hang from pull-up bars. Spotting is not permitted at any time.
L Sit WODs 5 (Partner) – Break Up/Make Up
Two Parts (with a Partner)
Part A: “The Break Up”
EMOM for As Long As Possible:
- 1st minute: 1 Push Press (125/85 lb) + 1 Burpee
- 2nd minute: 2 Push Presses (125/85 lb) + 2 Burpees
- 3rd minute: 3 Push Presses (125/85 lb) + 3 Burpees
- etc…
10 minute Rest
Part B: “The Make Up”
- 6 Rounds (alternating*) for Time of:
- 5 Squat Cleans (125/85 lb)
- 10 Pull-Ups
- 200 metre Row
*One partner completes a round while the other performs a Max L-Sit, then rests.
Complete part A together, rest exactly 10 minutes, then start Part B together. Score each part separately.
For Part A, each minute on the minute (EMOM) both partners attempt the sequence of Push Press and Power Clean (“Death By” style), adding one rep per movement per minute…until one partner is unable to complete a round. Score is the lower of the two partners’ number of rounds and reps completed.
For Part B, partners alternate rounds (eg. one completes a round while other attempts a max duration L-sit then rest).
Resting partner will have one attempt to max L-sit (for time) at any point during their rest period. L-sit must be done by placing both hands on 45-lb bumper plates and lifting both feet off the floor with straight legs.
Cumulative l-sit time (for both partners – all six rounds) is deducted from the overall time of Part B to determine score.
L Sit WODs
If you enjoyed these L Sit WODs then try these Front Squat, Plank or Toes to Bar WODs.
