Explosive Sit Ups Abs Workouts to Build an Iron Core and 6 Pack (Scaled, RX and Beginner Options)

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3 FIBONACCI’S MIDLINE

21-13-8-5 Reps for Time
Weighted Sit-Ups
Handstand Push-Ups
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 21 Weighted Sit-Ups and 21 Handstand Push-Ups before moving on to 13 reps of each movement down to 8 reps and 5 reps.

Score is the time on the clock when the last round of the Handstand Push-Ups is completed.

bodyweight emom workoutsSource: Photo courtesy of CrossFit Inc.

Intended Stimulus

Despite the fact that our mid-line will be taxed, this one should be taking us under 7 minutes. If we are going RX, we need the capacity to perform at least 10 unbroken STRICT Handstand Push-Ups on this one. We don’t have to perform them strict in the workout, but we need the strength.

That being said, we should be able to perform an unbroken set of Kipping Handstand Push-Ups between 10-15 reps to go RX for this one. We don’t have to go unbroken in the workout, but we need the capacity to perform a set if asked. Either way, our set of 21 should take us under 1 minute to complete and we shouldn’t need more than 4 sets total for it with very quick rest in between them.

The Weighted Sit-Up can be performed by anchoring the feet (or not), and using either a Dumbbell or Medicine Ball depending on what you have. We should be able to go unbroken on these throughout!! The set of 21 should be taking us under 50 seconds at the most to complete.

Scaling Options

Weighted Sit-Up: If we are building up our capacity to perform 21 unbroken weighted, go with 21 unweighted and strict for today. If we have an injury or limitation that prevents us from abdominal flexion, perform Ball Slams.

Handstand Push-Up: If we can perform 3-5 STRICT Handstand Push-Ups in a row and then they go away, perform 9-6-3-1. If we can perform 1 STRICT Handstand Push-Up, and then they go away, scale with 1 Abmat and use the same rep scheme above. If we are working towards our first STRICT Handstand Push-Up, but can perform Pike Push-Ups, perform Pike Push-Ups and follow the same rep guideline as above.

If we are working towards our first STRICT Handstand Push-Up and are working towards Pike Push-Ups, perform standing strict Dumbbell Press alternating arms. If we have an injury or limitation that prevents us from using one arm, perform strict Dumbbell Presses on the good arm.

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