46 AbMat Workouts (WODs)

Lesley

Driven Strength and Conditioning Hero WOD

AMRAP in 35 minutes
24 Jumping Lunges
24 Hollow Rocks
24 Air Squats
24 AbMat Sit-Ups
24 Burpees

AbMat ...

Foundation One

by Pete Marjamaa

AMRAP in 5 minutes
15 Air Squats
15 AbMat Sit-Ups

AbMat ...

Annie

CrossFit "Girl" Benchmark WOD

50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups

AbMat, Jump Rope ...

Gut Buster

CrossFit Mayhem Benchmark WOD

For Time
150 Sit-Ups
1000 meter Row
150 Sit-Ups

AbMat, Rower ...

Custom Workout Program

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Highway to Hell

Assault Fitness Benchmark WOD

For Time
5 mile Assault Air Bike (in 2 minute max intervals)
After each 2-minute interval, if the 5-mile goal is not met, perform:
50 Air Squats
50 Push-Ups
50 AbMat Sit-Ups

AbMat, Air Bike (Assault Bike)...

Emma

CrossFit CBD Memorial WOD

For Time
Buy-In:
15 Over-the-Bar Burpees
Then, 3 Rounds of:
11 Push Jerks (60/40 kg)
33 AbMat Sit-Ups
Cash-Out:
15 Over-the-Bar Burpees

AbMat, Barbell ...

Foundation Seven

by Pete Marjamaa

AMRAP in 5 minutes
10 Sumo Deadlift High-Pulls (75/55 lb)
20 AbMat Sit-Ups

AbMat, Barbell ...

Brodie

British Hero WOD

AMRAP in 20 minutes
11 Pistols
11 Renegade Rows (35/25 lb)
3 Burpees
20 AbMat Sit-Ups

AbMat, Dumbbell(s)...

Daniel Brethel

555 Fitness Hero WOD

24-18-12-6 Reps for Time
Burpee Box Jumps (24/20 in)
Abmat Sit-Ups with Medicine Ball (20/14 lb)

AbMat, Box, Medicine Ball (Wall Ball)...

Assault Baseline

Assault Fitness Benchmark WOD

For Time
60 calorie Assault Air Bike
50 Air Squats
40 AbMat Sit-Ups
30 Push-Ups
20 Pull-Ups
10 Burpees

AbMat, Air Bike (Assault Bike), Pull-Up Bar ...

Assault Flex

Assault Fitness Benchmark WOD

5 Rounds for Time
5 Sumo Deadlift High-Pulls (135/75 lb)
10 Power Curls (135/75 lb)
15 Ground Presses (135/75 lb)
20 calorie Assault Air Bike
25 AbMat Sit-Ups

AbMat, Air Bike (Assault Bike), Barbell ...

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Blackjack (Assault)

Assault Bike Benchmark WOD

AMRAP in 21 minutes
21 calorie Assault Air Bike
21 Kettlebell Swings (53/35 lb)
21 AbMat Sit-Ups

AbMat, Air Bike (Assault Bike), Kettlebell(s)...

Cora

3 Peaks CrossFit Memorial WOD

21-18-15-12-9-6-3 Reps for Time
Sit-Ups
Box Jumps (24/20 in)
Burpees
Pull-Ups
3 Handstand Push-Ups (after every round)

AbMat, Box, Pull-Up Bar ...

Fig Newton

by Marlies Severyn

5 Rounds for Time
15/12 calorie Assault Bike
25 AbMat Sit-Ups
10 Dumbbell Overhead Squats (50/35 lb)

AbMat, Air Bike (Assault Bike), Dumbbell(s)...

30four30

by Rick Ellis

AMRAP in 30 minutes
30 calorie Assault Bike
30 Burpees
30 calorie Row
30 AbMat Sit-Ups

AbMat, Air Bike (Assault Bike), Rower ...

Tuskegee Airmen

Granite City Community Fitness Tribute WOD

For Time
Buy-In: 150 Double-Unders
Then, 5 Rounds of:
19 Burpees
41 Russian Kettlebell Swings (1.5/1 pood)
19 calorie Air Bike
45 AbMat Sit-Ups

AbMat, Air Bike (Assault Bike), Kettlebell(s)...

Camilleri

Firebird CrossFit Hero WOD

3 Rounds for Time
400 meter Run
12 Pull-Ups
300 meter Run
24 Air Squats
200 meter Run
17 Push-Ups
100 meter Run
33 AbMat Sit-Ups
Wear a Weight Vest (20/14 lb)

AbMat, Pull-Up Bar, Weight Vest ...

Three Hundo

by Joe Masley

For Time
100 calorie Row
100 Abmat Sit-Ups
100 Wall Ball Shots (20/14 lb)

AbMat, Medicine Ball (Wall Ball), Rower ...

Outside the Box #6

Three Kings Athletics Outside the Box WOD

AMRAP in 12 minutes
10 Weighted Walking Lunges (2x50/35 lb)
20 Sit-Ups
30 Double-Unders

AbMat, Dumbbell(s), Jump Rope ...

Dicko

British Hero WOD for Steve Dixon

3 Rounds for Time
29 Push-Ups
6 Hang Power Cleans (50/35 kg)
29 AbMat Sit-Ups
6 Push Presses (50/35 kg)
29 Pull-Ups
6 Overhead Squats (50/35 kg)
29 Kettlebell Swings (24/16 kg)

AbMat, Barbell, Kettlebell(s), Pull-Up Bar ...

Greg Buck

555 Fitness Hero WOD

For Time
201 Single Jump Ropes
100 AbMat Sit-Ups
50 Pull-Ups
25 Thrusters (95/65 lb)

AbMat, Barbell, Jump Rope, Pull-Up Bar ...

Verified Benchmark WODs

More WODs

AbMat WODs

Lesley

Foundation One

Annie

Gut Buster

Custom Workout Program

Highway to Hell

Emma

Foundation Seven

Brodie

Daniel Brethel

Assault Baseline

Assault Flex

5X More WODs

Blackjack (Assault)

Cora

Fig Newton

30four30

Tuskegee Airmen

Camilleri

Three Hundo

Outside the Box #6

Dicko

Greg Buck

Verified Benchmark WODs

More WODs

AbMat WODs

Lesley

Foundation One

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Annie

Gut Buster

Custom Workout Program

Highway to Hell

Emma

Foundation Seven

Brodie

Daniel Brethel

Assault Baseline

Assault Flex

5X More WODs

Blackjack (Assault)

Cora

Fig Newton

30four30

Tuskegee Airmen

Camilleri

Three Hundo

Outside the Box #6

Dicko

Greg Buck

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