Abs Workouts to Construct a 6 Pack and Steel Core (Scaled and Beginner Options Included)

Abs workouts will help you develop A strong core, which is essential for any athlete. Six pack abs are not – but they are fun, and also a goal for some people. CrossFit always puts function first, unlike bodybuilding for example, which generally prioritises aesthetics over fitness. The former is a healthy approach, because your body becomes defined by what it can do, and not just by how it looks.

Abs Workouts

In the end it all comes down to what you are training for, and what goals you would like to reach. Whatever your targets, these 8 sit up exercises will help you to forge a strong core and six pack abs. Remember that without the right nutrition, you will not see or experience any meaningful results.

Wednesday 180718

Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max L-sit hold for time

Scaling
This heavy day finishes off with a max-effort gymnastics attempt. Intermediate athletes can complete this as prescribed. Newer athletes can use the first few sets to build up to a comfortable weight and modify the L-sit to a similar static hold that can be maintained for at least 20 seconds.

Beginner Option
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max tuck hold for time

Abs Workouts – Saturday 180714

4 rounds for time of:
50-ft. overhead walking lunge
25 GHD sit-ups

Men: 135 lb.
Women: 95 lb.

Scaling
Both exercises in this workout challenge the midline. The overhead lunge should be relatively heavy, possibly requiring 2-3 sets to reach the full distance each round. Avoid the GHD on this one if you don’t have previous exposure to it.

Intermediate Option
4 rounds for time of:
50-ft. overhead walking lunge
15 GHD sit-ups

Men: 115 lb.
Women: 75 lb.

Beginner Option
4 rounds for time of:
50-ft. overhead walking lunge
20 sit-ups

Men: 45 lb.
Women: 35 lb.

Abs Workouts – Tuesday 180710

5 rounds for time of:
5 deadlifts
10 burpees

Men: 275 lb.
Women: 185 lb.

Scaling
This couplet should be relatively heavy but still fast-paced. Just about all athletes can perform deadlifts and some version of a burpee. Reduce the loading so you can complete each set of deadlifts unbroken. If needed, reduce the number of burpees to a point that allows you to keep moving quickly and avoid excessive rest.

Intermediate Option
5 rounds for time of:
5 deadlifts
10 burpees

Men: 225 lb.
Women: 155 lb.

Beginner Option
5 rounds for time of:
5 deadlifts
5 burpees

Men: 135 lb.
Women: 95 lb.

Abs Workouts – Monday 180709

Scaling
This AMRAP is short and should be approached at full speed. Reduce the reps and loads so that you can complete each set quickly and unbroken, even as you begin to fatigue.

Abs Workouts – Intermediate Option
Complete as many rounds as possible in 7 minutes of:
25 double-unders
10 overhead squats

Men: 115 lb.
Women: 75 lb.

Beginner Option
Complete as many rounds as possible in 7 minutes of:
25 single-unders
10 overhead squats

Men: 65 lb.
Women: 45 lb.

Abs Workouts – Saturday 181229

Scaling
You have a total of 6 minutes to perform each movement, and the volume will demand rest breaks—especially in intervals 4-6. Select modifications that force you to work relatively hard for each rep of the pulling movement, and modify the core work so you do not have to take long rest breaks. The GHD sit-up is potent: Avoid large increases in volume over previous workouts or sub out for sit-ups.

Intermediate Option
On a 12-minute clock:
1 minute of GHD sit-ups to parallel
1 minute of chest-to-bar pull-ups
2 minutes of GHD sit-ups to parallel
2 minutes of chest-to-bar pull-ups
3 minutes of GHD sit-ups to parallel
3 minutes of chest-to-bar pull-ups

Beginner Option
On a 12-minute clock:
1 minute of AbMat sit-ups
1 minute of assisted chest-to-bar pull-ups
2 minutes of AbMat sit-ups
2 minutes of assisted chest-to-bar pull-ups
3 minutes of AbMat sit-ups
3 minutes of assisted chest-to-bar pull-ups

Saturday 180707

Scaling
For this workout, worry less about completing it quickly and try for more challenging skills and loads. Pick a modification for the handstand walk that is challenging for you. Reduce the load on the cleans to a point that is heavy but still allows you to tap-and-go for several reps.

Intermediate Option
For time:
100-ft. handstand walk
9 squat cleans
75-ft. handstand walk
12 squat cleans
50-ft. handstand walk
15 squat cleans
25-ft. handstand walk

Men: 155 lb.
Women: 105 lb.

Beginner Option
For time:
8 wall walks
9 squat cleans
6 wall walks
12 squat cleans
4 wall walks
15 squat cleans
2 wall walks

Men: 95 lb.
Women: 65 lb.

Sunday 180701

Scaling
Beginner athletes will need to modify the dips. Most athletes should be able to do the bench press and Turkish get-up as prescribed, though at lighter loads.

Beginner Option
Weighted box dip 3-2-2-1-1-1-1 reps
Bench press 3-2-2-1-1-1-1 reps
Turkish get-up 3-2-2-1-1-1-1 reps

Friday 180629

Scaling
This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Intermediate Option
6 rounds for time of:
30 squats
19 power cleans
7 pull-ups
Run 400 meters

Men: 115-lb. clean
Women: 75-lb. clean

Beginner Option
4 rounds for time of:
15 squats
10 power cleans
5 ring rows
Run 400 meters

Men: 75-lb. clean
Women: 55-lb. clean

Sunday 180624

Scaling
This medium-duration couplet taxes the midline as well as gripping and pulling stamina. The sit-ups should be completed unbroken, while the rope climbs will need to be broken up. Beginners should avoid the GHD and reduce the total number of reps.

Intermediate Option
5 rounds for time of:
12 GHD sit-ups
3 rope climbs, 1 legless, 2 with legs

Beginner Option
3 rounds for time of:
20 sit-ups
3 rope climbs, lying to standing

Tuesday 180619

Scaling
This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.

Intermediate Option
4 rounds for time of:
10 GHD sit-ups
30 thrusters
45 double-unders

Men: 45 lb.
Women: 35 lb.

Beginner Option
3 rounds for time of:
15 sit-ups
30 squats
45 single-unders