Flutter Kicks WODs are an excellent way to strengthen and test your abs and core.
They work your abs, obliques, front hip flexors and quads.
Firstly, let’s brush up on technique.
Flutter Kicks WODs
Add these Flutter Kicks WODs into your training.
WOD 1
- tabata jump squats
- tabata flutter kicks
- tabata wide push ups
- tabata superman holds
- tabata mountain climbers
tabata = 4 minutes (8 sets) of :20 work/:10 rest
rest 1 minute between tabatas
Flutter Kicks WODs 2 – Bodyweight Core Workout
for each of the following movements:
4 rounds of :30 work/:15 rest
1) toe touch leg drops
2) mountain climber hip dips
3) heel touches
4) leg raise reverse crunch
5) side plank dip crunch
6) knee tuck crunch
7) body saw
8) frog crunch
9) cross-body mountain climbers
10) bicycle crunch
Rest 1 minute between each movement
Flutter Kicks WODs 3 – Living Room Mash 5
5 Rounds in 24 minutes
- 1 minute Mountain Climbers
- 1 minute Push-Ups
- 1 minute Flutter Kicks
- 1 minute Air Squats
- 1 minute Rest
On a 24-minute clock, perform as many repetitions for 1 minute of each movement for 5 rounds.
Score is the total number of repetitions completed before the 24-minute clock stops.
Flutter Kicks WODs 4 – Deligianni’s
For Time
- 100 Sandbag Get-Ups*
- 100 Sandbag Cleans*
- 100 Sandbag Squats*
- 100 Ground-to-Shoulder Loads*
- 100 Sandbag Shoulder Presses*
- 100 Sandbag Sit-Ups*
- 1 mile Sandbag Run*
- 100 Push-Ups
- 100 Pull-Ups
- 100 4-count Mountain Climbers
- 100 4-count Flutter Kicks
1 mile Sandbag Run*
* Use a 40% bodyweight Sandbag
Scaling
“Deligiannis Ruck”
For Time
- 100 Burpees
- 100 Tricep Dips
- 100 Air Squats
- 100 4-count Mountain Climbers
- 100 Sit-Ups
- 100 4-count Flutter Kicks
- 1 mile Run
- 100 Push-Ups
- 100 Pull-Ups
- 100 Lunges
- 100 Russian Twists
- 1 mile Run
Wear a Ruck (30/20 lb) throughout
“Deligiannis Bodyweight”
For Time
- 100 Burpees
- 100 Tricep Dips
- 100 Air Squats
- 100 4-count Mountain Climbers
- 100 Sit-Ups
- 100 4-count Flutter Kicks
- 1 mile Run
- 100 Push-Ups
- 100 Pull-Ups
- 100 Lunges
- 100 Russian Twists
- 1 mile Run
WOD 5
3 rounds
- 20 leg raises
- 20 alternating v-ups
- 20 windshield wipers
- 20 plank up-downs
- 20 flutter kicks (4-count)
- 20 Russian twists
- 20 side plank hip raises, left
- 20 side plank hip raises, right
WOD 6
For time:
- 100 sit ups
- 90 flutter kicks (2-count)
- 80 bicycle crunches
- 70 mountain climbers
- 60 second plank
- 50 lunges
- 40 squats
- 30 push ups
- 20 dips
- 10 burpees
WOD 7
4 rounds
- 12 push ups
- 24 sit ups
- 12 tricep dips
- 24 glute bridges
- 12 plank up-downs
- 24 flutter kicks
Flutter Kicks WODs 8 – John Wirka
7 Rounds for Time
- 15 Pull-Ups
- 8 Deadlifts (225/155 lb)
- 25 4-count Flutter Kicks
- 25 metre Walking Lunges
With a running clock, as fast as possible complete the prescribed work in the order written for 7 rounds.
Score is the time on the clock when the last round of the Walking Lunges is completed.
Flutter Kicks WODs 9 – Wheeler
For Time
- 21 Flutter Kicks (4-count)
- 2100 metre Run
- Then, 4 rounds of:
- 10 Pull-Ups
- 22 Sit-Ups
- 15 Push-Ups
- 11 Burpees
- 20 Air Squats
WOD (Partner) 10 – Devil of Ramadi V2
4 Rounds (with a Partner) for Time
- 8 Man Makers (2×50/35 lb) / Plank Hold
- 20 Deadlifts (275/205 lb) / Wall Sit
- 24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks
Cash out:
- 500 Double-Unders / Row
With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working.
Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on.
There is no minimum work requirement (eg: metres or calories) on the final row, but the rowing partner must be rowing in order for any of the other partner’s Double-Unders to count.
One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.
Score is the time on the clock when the cash-out is completed.
Flutter Kicks WODs
If you enjoyed these Flutter Kicks WODs then try these Rowing and Assault Bike WODs.
