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Flutter Kicks WODs for Next Level Abs and Core Strength

Build a better core and an impressive 6 pack with these effective WODs.

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
resistance band ab exercisesSource: Photo Courtesy of CrossFit Inc

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

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