March 15, 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. 

Time Duration & Equipment Needed:

  1. Pull Up Bar

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 x Mountain Climber
  1. 10 x  Single Leg Pike Lift OR Lean Back Leg Raise

Every 30 seconds x 2 sets (2 Minutes)

  1. 30 seconds per side x Side Plank  switching continuous for the full 2 minutes 

Complete one set of: 

  1. 3 per side x Turkish Get Up – practice even just with your bodyweight if this is your first time. 

Intermediate

Every 30 seconds x 3 sets (3 Minutes)

  1. 20 x Mountain Climber
  1. 10 x  Single Leg Pike Lift OR Lean Back Leg Raise

Every 30 seconds x 2 sets (2 Minutes)

  1. 30 seconds per side x Side Plank  switching continuous for the full 2 minutes 

Complete one set of: 

  1. 3 per side x Turkish Get Up

Advanced

Every 30 seconds x 3 sets (3 Minutes)

  1. 20 x Mountain Climber
  1. 10 x Seated Pike Lift OR Single Leg Pike Lift

Every 30 seconds x 2 sets (2 Minutes)

  1. 30 seconds per side x Side Plank  switching continuous for the full 2 minutes 

Complete one set of: 

  1. 3 per side x Turkish Get Up

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