I need a harder abs workout :)

So here we go with Cycle 1 of the competitive abs program. It’s part of a larger routine and would usually be done with legs but here is the relevant part. You will need a bar to hang from to do this, there should be somewhere in the house to do this at home or tons of places in the gym.

I also need to add this is a modified version of what we do at gymnastics. It was adapted from it’s original to fit our girls abilities and to follow on from what they were originally doing. This is in no way a reproduction of any existing program.

Level 1 (Plus 1 Core Circuit)

2/25 Situp double twist
2/15 Leg up toe touch
2/15 Butt lifts
2 30s Hollow Hold & 10 Hollow rock arms at ears
2/10 V snaps

Level 2 (Plus 1 Core Circuit)

3/15 Incline bench situps HBH (Hands Behind Head)
3/12 HB Leg lifts strict
3/12 Squat thrust sliders
3/12 V snaps

Level 3 (Plus 1 Core Circuit)

3/15 Incline machine Situp with 15lb
3/12 High bar L lifts (top half leg lift)
3/12 Stalder leg lifts
1 10 Count core
1 Core circuit

Level 4 (Plus 1 Core Circuit and 10 Count Circuit)

3/15 Incline machine Situp with 15lb
3/12 High bar L lifts (top half leg lift)
3/12 Stalder leg lifts (Lift to HB Straddle)

Core circuit

30s Hollow hold
30s Hollow rock
30s Side hollow hold
10 Side hollow roll to hollow (1os hold left, centre, right for 1 rep)
15 V snaps
25 Crunches

10 Count Circuit

10s Hollow hold
10s Hollow shoulders down
10s Hollow legs down
10s Side hollow
10 Side plank hip dip (hip touches floor)
10s Side plank to 10s side plank
10s Side plank top leg up hold
10 Single leg V snap from hollow
10 V snap from hollow
10s Arch hold
10 Arch rock


This entry was posted on Tuesday, April 4th, 2017 at 9:23 AM and is filed under Crossfit WOD Type Workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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