Photo credit: Pop Sugar
WOD
“Chubs”
3 Rounds for time:
60 Double unders
:30 L-sit hold
15 Strict sit ups
**STIMULUS**
Duration: Short (5-10 Minutes)
Volume: High (225 reps)
Load: Body weight
*White Board Chat:*
Holy midline!!! The abs will be feeling it after this quick-hitting burner today. We are looking for a short stimulus today. Our double under option should take us under 1:30 on the longest end to complete. The :30 L-sit hold does not have to be performed unbroken, but we should have the capacity to hold it unbroken for at least :20 if going for :30. A quick, tactful break or two with minimal rest may be a smart idea, but the total hold should take us under :90 to complete. Finally, the 15 strict sit ups should be something we have the capacity to perform 15 consecutive, unbroken reps on. The abs will be feeling it after this one! Enjoy.
**MODIFICATIONS**
*ALL BODYWEIGHT/NO EQUIPMENT OPTION*
3 Rounds for time:
60 Jumping jacks
:30 Floor L-sit hold
15 Strict sit ups
*VOLUME*
3 Rounds for time:
30 Single unders
:20 Plank hold
10 Ab-mat sit ups
*MOVEMENTS*
1. Double unders
– See Specific Warm Up for all capacity scaling options
– If we have an injury or limitation that prevents us from jumping, bike 12/8 calories
2. L sit hold
– See skill work for specific scaling options
– If we have an injury or limitation that prevents us from abdominal flexion, perform a standing farmer’s hold for 30 seconds
3. Strict sit ups
– If performing 15 strict sit ups will consistently take us over 40 seconds, perform 10 today
– If we are working on our capacity to perform 15 consecutive and controlled ab-mat sit ups, perform those today and go for 10 reps
– If we have an injury or limitation that prevents us from abdominal flexion, perform a :20 plank hold off our forearms