June 28, 2021 – July 2, 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 3 sets

1. 10 x V Up + Straddle Touch OR Lean Back Straddle Raise 
2. 20 seconds x Boat Pose + Tuck Rock

       3.  30 x Tuck Rock

One set of:

1. 30 seconds x Tuck Rock

Rest 30 seconds then…

1. 30 seconds x Single Leg L Sit OR Flutter Kick

Intermediate

Every 30 seconds x 3 sets

1. 10 x Backward Straddle Scoot OR Straddle Lift/ OR V Up + Straddle Touch/
2. 20 seconds x V Up Series/ OR Boat Pose + Tuck Rock

       3.  30 x Hanging Tuck Raise OR Tuck Pulse

One set of:

1. 30 seconds x  Hanging Tuck Raise OR Tuck Pulse

Rest 30 seconds then…

1. 30 seconds x  L SIt OR Tuck Tap + Extension

Advanced

Every 30 seconds x 3 sets

1. 10 x Backward Straddle Scoot OR  Straddle Lift
2. 20 seconds  x V Up Series

       3.  30 x Hanging Tuck Raise

One set of:

1. 30 seconds x HHanging L Sit OR Hanging Tuck To Extension

Rest 30 seconds then…

1. 30 seconds x L Sit Flutter Kick OR  L SIt

Week 16 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 3 sets ( 3 minutes)

1. 20 seconds x Single Leg L Sit OR Flutter Kick 
2. 10 x Lean Back Leg Raise OR Single Leg Hollow Rock

Every 30 seconds x 3 sets 

1. 10 x Elbow Jack OR  Plank x 20 seconds
2. 20 x  Hand Plank Shoulder Tap OR Hand Plank x 20 seconds

Intermediate

Every 30 seconds x 3 sets ( 3 minutes)

1. 20 seconds x  L SIt OR Tuck Tap + Extension 
2. 12 x Single Leg V Up OR Single Leg Tuck Up

Every 30 seconds x 3 sets 

1. 15 x Elbow Jack OR Plank x 20 seconds
2. 25 x  Hand Plank Shoulder Tap

Advanced

Every 30 seconds x 3 sets ( 3 minutes)

1. 20 seconds x  L Sit Flutter Kick OR  L SIt
2. 15 x V Up OR  Tuck Up

Every 30 seconds x 3 sets 

1. 20 x Elbow Jack
2. 30 x  Hand Plank Shoulder Tap

Week 16 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)

Every 30 seconds x 4 sets 

1. 10 x Hanging Tuck Raise OR V Up  OR  Tuck Up
2. 15 seconds x Straight Leg Bottom Balance OR Single Leg Tuck 

Every 30 seconds x 2 sets 

1. 12 x Lean Back Leg Raise OR Single Leg Hollow Rock

Intermediate

Every 30 seconds x 4 sets 

1. 10 x Kipping Knees To Elbow OR Kipping Knees to Chest
2. 20 seconds x Straight Leg Bottom Balance

Every 30 seconds x 2 sets 

1. 14 x Single Leg V Up OR Single Leg Tuck Up

Advanced

Every 30 seconds x 4 sets 

1. 10 x Kipping Knees To Elbow
2. 20 seconds x Straight Leg Bottom Balance

Every 30 seconds x 2 sets 

1. 16 x V Up OR  Tuck Up

Week 16 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 4 sets

1. 12 Left x Side Plank Bounce
2. 12 Right x Side Plank Bounce
3. 15 x Straight Leg Crunch  
4. 15 x Single Leg Hollow Rock OR  Tuck Rock 

Intermediate

Every 30 seconds x 4 sets

1. 15 Left x Side Plank Bounce
2. 15 Right x Side Plank Bounce
3. 15 x Straight Leg Crunch  
4. 18 x Hollow Rock OR Single Leg Hollow Rock

Advanced

Every 30 seconds x 4 sets

1. 15 Left x Side Plank Bounce
2. 15 Right x Side Plank Bounce
3. 15 x Straight Leg Crunch  
4. 20 x Hollow Rock

Week 16 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 EMOM

1. 50 seconds x Hand Plank OR Knee Plank
2. 35 seconds x Hand Plank Shoulder Tap OR  Hand Plank
3. 25 seconds x Lean Back Leg Raise OR Single Leg Hollow Rock

Intermediate

9 EMOM

1. 25 – 30 seconds per side x Single Arm Hand Plank
2. 40 seconds x Hand Plank Shoulder Tap OR Hand Plank
3. 30 seconds x  Single Leg V Up OR Single Leg Tuck Up

Advanced

9 EMOM

1. 30 seconds per side x Single Arm Hand Plank
2. 45 seconds x Hand Plank Shoulder Tap
3. 30 seconds x V Up OR  Tuck Up