Workout Description

Why This Workout Is Easy

This is a simple bodyweight movement with excellent work-to-rest ratio. 20 sit-ups take roughly 20-30 seconds, leaving 30-40 seconds of complete rest each minute. The movement is fundamental with no skill requirement, and the built-in recovery prevents fatigue accumulation. Most CrossFitters can maintain this pace easily for 10 minutes without scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of sit-ups (200 total reps) will heavily tax abdominal muscular endurance and hip flexor stamina throughout the workout.
• Speed (6/10): EMOM format demands consistent pacing and quick transitions to complete 20 reps within each minute for ten consecutive minutes.
• Endurance (4/10): Ten minutes of continuous work with minimal rest challenges cardiovascular system moderately, though sit-ups are less aerobically demanding than full-body movements.
• Flexibility (3/10): Sit-ups require moderate hip flexor and spinal mobility, especially when maintaining proper range of motion for 200 repetitions.
• Power (2/10): Sit-ups can be performed with some explosive hip flexion, but the high volume nature prioritizes endurance over power output.
• Strength (1/10): Bodyweight sit-ups require minimal strength; primarily testing endurance capacity rather than maximal force production.

Movements

• Sit-Up

Benchmark Notes

This is an EMOM (Every Minute on the Minute) workout for 10 minutes with 20 sit-ups each minute. The scoring is based on total reps completed. Movement analysis: Sit-ups are a relatively simple bodyweight movement that can be performed at roughly 1-1.5 seconds per rep when fresh. In an EMOM format, athletes get built-in rest each minute. For 20 sit-ups at moderate pace, this takes approximately 25-35 seconds, leaving 25-35 seconds of rest per minute. This rest period prevents significant fatigue accumulation compared to straight sets. The primary limiting factor becomes muscular endurance of the core rather than cardiovascular fatigue. Perfect completion would be 200 total reps (20 reps × 10 minutes). Most athletes should be able to complete the majority of rounds, with failure typically occurring in the final 2-3 minutes due to core fatigue. Elite athletes (L9-L10) should complete all or nearly all reps (195-200). Advanced athletes (L7-L8) might miss 10-30 reps in later rounds (170-190). Intermediate athletes (L5-L6) will likely struggle in the second half, completing 160-180 reps. Beginners (L1-L3) may need to reduce reps per round or stop early, completing 120-160 reps. The EMOM format is forgiving compared to straight sets, so the spread between levels is relatively compressed. No direct anchor workout matches this exactly, but the pattern follows typical EMOM rep completion rates where elite athletes maintain prescribed pace while others gradually fall off.

Modality Profile

Sit-ups are a bodyweight movement classified as Gymnastics. With only one movement type present, it receives 100% allocation to the Gymnastics modality.