June 21-25, 2021 K2 Abs WOD

Take a few minutes to review the exercises before you get started. Gradually try to improve what level you are at. 

The reps and the time frame are guidelines. If needed, level down, decrease your reps and or slow down the intervals. 

Crush it and share on social media that you knocked out your K2 Abs series!

Beginner (No equipment needed)

Every 30 seconds x 4 sets (6 Minutes)

All Movement 20 seconds On x Rest x 10 seconds

  1.  Hang Single Leg L Sit OR Hang Tuck Raise OR Flutter Kick
  1. Single Leg Pike Lift OR Lean Back Leg Raise
  1. Straight Leg Crunch

Intermediate

Every 30 seconds x 4 sets (6 Minutes)

All Movement 20 seconds On x Rest x 10 seconds

  1. Hang L Sit OR Hang Tuck + Extension
  1. Seated Pike Lift OR Single Leg Pike Lift
  1. Straight Leg Crunch

Advanced

Every 30 seconds x 4 sets (6 Minutes)

All Movement 20 seconds On x Rest x 10 seconds

  1. Hang L Sit Flutter Kick OR Hang L Sit
  1. Seated Pike Lift OR Single Leg Pike Lift
  1. Straight Leg Crunch

Week 14 Day 2

Take a few minutes to review the exercises before you get started. Gradually try to improve what level you are at. 

The reps and the time frame are guidelines. If needed, level down, decrease your reps and or slow down the intervals. 

Crush it and share on social media that you knocked out your K2 Abs series!

Beginner (No equipment needed)

Every 30 seconds x 4 sets ( 6 minutes)

All exercises 20 seconds on 10 seconds off

  1.  Single Leg Hollow Rock OR  Tuck Rock 
  1. L Sit On Box OR Elevated Lean Back Leg Raise
  1. Bicycle Crunch

Intermediate

Every 30 seconds x 4 sets ( 6 minutes)

All exercises 20 seconds on 10 seconds off

  1. Hollow Rock OR Single Leg Hollow Rock
  1. L Sit On Box OR Elevated Lean Back Leg Raise
  1. Bicycle Crunch

Advanced

Every 30 seconds x 4 sets ( 6 minutes)

All exercises 20 seconds on 10 seconds off

  1. Hollow Rock 
  1. L Sit On Box OR Elevated Lean Back Leg Raise
  1. Bicycle Crunch

Week 14 Day 3

Take a few minutes to review the exercises before you get started. Gradually try to improve what level you are at. 

The reps and the time frame are guidelines. If needed, level down, decrease your reps and or slow down the intervals. 

Crush it and share on social media that you knocked out your K2 Abs series!

Beginner (No equipment needed)

4 Minute EMOM

  1. 35 x Hanging Tuck Raise OR Tuck Pulse x 30
  1. 30 x Straight Leg Crunch       

Every 30 seconds x 3 sets

  1. 12 x  Slow Mountain Climber
  1. 10 x Hanging Tuck Raise OR V Up

Intermediate

4 Minute EMOM

  1. 35 x Hanging Tuck Raise OR Tuck Pulse
  1. 35 x Straight Leg Crunch       

Every 30 seconds x 3 sets

  1. 12 x  Slow Mountain Climber
  1. 10 x Hanging Leg Raise OR Kipping Knee To Chest

Advanced

4 Minute EMOM

  1. 35 x Hanging Tuck Raise
  1. 35 x Straight Leg Crunch       

Every 30 seconds x 3 sets

  1. 12 x Elbow Plank Mountain Climber
  1. 10 x Kipping Toes To Bar OR  Single Leg Toes To Bar

Week 14 Day 4

Take a few minutes to review the exercises before you get started. Gradually try to improve what level you are at. 

The reps and the time frame are guidelines. If needed, level down, decrease your reps and or slow down the intervals. 

Crush it and share on social media that you knocked out your K2 Abs series!

Beginner (No equipment needed)

Every 30 seconds x 3 sets

  1. 20 seconds x Hollow Body Press to Floor OR Tuck Rock
  1. 20 seconds x Tuck Tap OR Hollow Body Hold

6 Minute EMOM

  1. 20 seconds x L SIt lift On Box OR Box Supported Leg Raise 
  1. 20 seconds x Med Ball Tuck Up OR  Pike Hold OR Tuck Hold On Hand
  1. 40 seconds x  Single Leg Hollow Rock OR  Tuck Rock 

Intermediate

Every 30 seconds x 3 sets

  1. 20 seconds x  Hollow Body Press to Floor
  1. 20 seconds x Single Leg L Sit OR Tuck Hold

6 Minute EMOM

  1. 20 seconds x L SIt lift On Box OR Box Supported Leg Raise 
  1. 20 seconds x Med Ball Pike Up OR Med Ball Tuck Up
  1. 40 seconds x HHollow Rock OR Single Leg Hollow Rock

Advanced

Every 30 seconds x 3 sets

  1. 20 seconds x  Hollow Body To L Sit On KB
  1. 20 seconds x L Sit OR Tuck Tap + Extension

6 Minute EMOM

  1. 20 seconds x L SIt lift On Box OR  Box Supported Leg Raise 
  1. 20 seconds x Banded Reverse V Up OR Med Ball Pike Up
  1. 40 seconds x Hollow Rock

Week 14 Day 5

Take a few minutes to review the exercises before you get started. Gradually try to improve what level you are at. 

The reps and the time frame are guidelines. If needed, level down, decrease your reps and or slow down the intervals. 

Crush it and share on social media that you knocked out your K2 Abs series!

Beginner (No equipment needed)

9 Minute EMOM

  1. 20 seconds x V Up Series OR  Boat Pose + Tuck Rock
  1. 24 x Med Ball Tuck Up OR  Pike Hold OR Tuck Hold On Hand
  1. 36 x Straight Leg Crunch  

Intermediate

9 Minute EMOM

  1. 12 x Elevated V Up To V Sit OR V Up Series
  1. 24 x Med Ball Pike Up OR Med Ball Tuck Up
  1. 36 x Straight Leg Crunch  

Advanced

9 Minute EMOM

  1. 12 x V Up To V Sit OR Elevated V Up To V Sit
  1. 24 x Banded Reverse V Up OR Med Ball Pike Up
  1. 36 x Straight Leg Crunch  

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