32 Flutter Kick/Leg Raise Workouts (WODs)

Movement Monday WOD 3

Wodstar Movement Monday WOD

4 Rounds for Time
12 Single-Arm Alternating Overhead Reverse Lunges (50/35 lb, 6 each leg)
10 Side Lunges and Single-Arm Presses (50/35 lb, 5 each leg)
8 Single Leg Raises

Flutter Kick/Leg Raise, Lunge, Strict Press (Shoulder Press)...

Living Room Mash 82

Home WOD by WOD Roulette

AMRAP in 12 minutes
2 Wall Walks
30 Flutter Kicks
60 Double-Unders

Flutter Kick/Leg Raise, Double-Under, Wall Climb/Wall Walk ...

Living Room Mash 5

Home WOD by WOD Roulette

5 Rounds in 24 minutes
1 minute Mountain Climbers
1 minute Push-Ups
1 minute Flutter Kicks
1 minute Air Squats
1 minute Rest

Flutter Kick/Leg Raise, Air Squat, Mountain Climber, Push-Up ...

John Wirka

Drill Weekends Hero WOD

7 Rounds for Time
15 Pull-Ups
8 Deadlifts (225/155 lb)
25 4-count Flutter Kicks
25 meter Walking Lunges

Flutter Kick/Leg Raise, Deadlift, Lunge, Pull-Up ...

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Mata Mile

GoRuck Tribute WOD

For Time (with a Partner)
Partner A:
400 meter Ruck Run (30/20 lb)
Partner B while the other Run:
Max Ruck Squats (30/20 lb)
Max Ruck Plank Hold (30/20 lb)
Max Ruck Lunges (30/20 lb)
Max Flutter Kicks
Finally, perform:
1 mile Ruck Run (30/20 lb, together)
While Partner A runs 400 meters, Partner B will perform max repetitions of the specified movement per station. Once the Run is completed, athletes will switch and move to the next station.

Flutter Kick/Leg Raise, Air Squat, Lunge, Plank Hold, Weighted Walk/Run ...

(Home)WORK #19

by Heather Black

tabata jump squats
tabata flutter kicks
tabata wide push ups
tabata superman holds
tabata mountain climbers
tabata = 4 minutes (8 sets) of :20 work/:10 rest
rest 1 minute between tabatas

Flutter Kick/Leg Raise, Air Squat, Mountain Climber, Push-Up, Superman Hold/Arch Hold ...

Living Room Mash 93

Home WOD by WOD Roulette

AMRAP in 20 minutes
Buy-In: 25 Hand Release Push-Ups
In the remaining time, AMRAP of:
50 Russian Twists (pick load & object)
50 Flutter Kicks
50 Alternating Weighted Lunges (pick load & object)
50 Mountain Climbers

Flutter Kick/Leg Raise, Lunge, Mountain Climber, Push-Up, Russian Twist ...

Freiwald

CrossFit Humidity Hero WOD

For Time
1 mile Run
100 Chest-to-Bar Pull-Ups
200 Burpees
300 2-count Flutter Kicks
1 mile Run
Every 6 minutes perform:
9 Toes-to-Bars or 11 Sit-Ups

Flutter Kick/Leg Raise, Burpee, Pull-Up, Run (Running), Sit-Up, Toes-to-Bar/Knees-to-Elbows ...

Dennis Scauso

555 Fitness Hero WOD

For Time
25 Pull-Ups
10 Deadlifts (225/155 lb)
50 Push-Ups
10 Deadlifts (225/155 lb)
75 Sit-Ups
10 Deadlifts (225/155 lb)
100 Air Squats
10 Deadlifts (225/155 lb)
125 Flutter Kicks (4 counts)

Flutter Kick/Leg Raise, Air Squat, Deadlift, Pull-Up, Push-Up, Sit-Up ...

50’s Chipper

Benchmark WOD by Kati Breazeal

For Time
50 Air Squats to Box Jumps (24/20 in)
50 Dumbbell Push Jerks (2x50/35 lb)
50 Weighted Horizontal Leg Lifts (50/35 lb)
50 Front Rack Lunges (50/35 lb)
50 foot Handstand Walk

Flutter Kick/Leg Raise, Air Squat, Box Jump, Handstand Walk, Jerk, Lunge ...

Wheeler

CrossFit 611 Hero WOD

For Time
21 Flutter Kicks (4-count)
2100 meter Run
Then, 4 rounds of:
10 Pull-Ups
22 Sit-Ups
15 Push-Ups
11 Burpees
20 Air Squats

Flutter Kick/Leg Raise, Air Squat, Burpee, Pull-Up, Push-Up, Run (Running), Sit-Up ...

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Devil of Ramadi V2

CrossFit Overwatch Hero WOD

4 Rounds (with a Partner) for Time
8 Man Makers (2x50/35 lb) / Plank Hold
20 Deadlifts (275/205 lb) / Wall Sit
24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks
Cash out:
500 Double-Unders / Row

Flutter Kick/Leg Raise, Deadlift, Double-Under, Man Maker, Plank Hold, Row (Rowing), Thruster, Wall Sit ...

SAAPM 2020

by Justin Sloan

For Time
3 Rounds of:
12 Squat Jumps
12 Hand Release Push-Ups
12 Wide-Arm Push-Ups
20 Straight Leg Raises
Directly into, 3 Rounds of:
10 Tuck Jumps
20 Shoulder Tap Push-Ups
20 Alternating Airborne Lunges
10 V-Ups
Finally, 3 Rounds of:
60 second Plank
25 Half-Jacks
20 4-Count Mountain Climbers
15 Air Squats

Flutter Kick/Leg Raise, Air Squat, Jumping Jack, Lunge, Mountain Climber, Plank Hold, Push-Up, Tuck Jump, V-Up ...

Alan Rickman

by Shaun Spencer

6 Minute AMRAP
'Hans Gruber'
21 - Single Arm Dumbbell Clean
19 - Single Arm Dumbbell Deadlift
04 - Single Arm Bent Over Row
06 - Lateral Over Dumbbell Burpee
- 1 Minute Rest -
6 Minute AMRAP
'Harry'
14 - Single Arm Push Press
20 - Goblet Squat
01 - Single Arm Devil Press Thruster
06 - Renegade Row (L&R = 1 REP)
- 1 Minute Rest -
6 Minute AMRAP
'Professor Snape'
21 - Mountain Climbers
22 - Air Squats
24 - Jumping Jacks
25 - Shoulder Taps (Straight Arm Plank)
27 - Alt Lunges
29 - Alt Leg Raises
10 - Up Downs
11 - Push-Ups
- 1 Minute Rest -
6 Minute AMRAP
'Absolem'
69 Alt Dumbbell Snatches
01 - Curtis 'P'

Flutter Kick/Leg Raise, Air Squat, Burpee, Goblet Squat, Jumping Jack, Lunge, Mountain Climber, Push Press, Push-Up, Snatch ...

Deligiannis

Memorial WOD for Kirk Deligiannis

For Time
100 Sandbag Get-Ups*
100 Sandbag Cleans*
100 Sandbag Squats*
100 Ground-to-Shoulder Loads*
100 Sandbag Shoulder Presses*
100 Sandbag Sit-Ups*
1 mile Sandbag Run*
100 Push-Ups
100 Pull-Ups
100 4-count Mountain Climbers
100 4-count Flutter Kicks
1 mile Sandbag Run*
* Use a 40% bodyweight Sandbag

Flutter Kick/Leg Raise, Air Squat, Clean, Ground-to-Overhead, Mountain Climber, Pull-Up, Push-Up, Sit-Up, Strict Press (Shoulder Press), Turkish Get-Up, Weighted Walk/Run ...

Rick

Hero WOD for Adam Erickson

For Time
29 Ball Slams (30/20 lb)
29 4-count Mountain Climbers
29 4-count Lunges
29 Pull-Ups
29 yard Bear Crawl
29 4-count Flutter Kicks
29 Broad Jumps
29 Wall Ball Shots (20/14 lb)
29 4-count Plank Walk-Ups
29 Crunches
29 Burpees
29 Air Squats
29 Push-Ups
1 mile Ruck Run (20/14 lb)

Flutter Kick/Leg Raise, Air Squat, Ball Slam, Bear Crawl, Broad Jump, Burpee, Lunge, Mountain Climber, Plank Hold, Pull-Up, Push-Up, Sit-Up, Wall Ball Shot, Weighted Walk/Run ...

(Home)WORK #7

by Heather Black

3 rounds
30 lunges
30 bicycle crunches
30 alternating v-ups
30 Russian twists
30 squats
30 leg raises

Flutter Kick/Leg Raise, Air Squat, Lunge, Russian Twist, V-Up ...

(Home)WORK #10

by Heather Black

3 rounds
20 leg raises
20 alternating v-ups
20 windshield wipers
20 plank up-downs
20 flutter kicks (4-count)
20 Russian twists
20 side plank hip raises, left
20 side plank hip raises, right

Flutter Kick/Leg Raise, Plank Hold, Russian Twist, V-Up ...

(Home)WORK #18

by Heather Black

500 rep workout
100 reps each
plank up-downs
leg raises
bicycle crunches (2-count)
reverse lunges
side plank dips (50 each side)
Rx: complete all reps of each exercise before moving to the next
Scaled: partition reps as needed

Flutter Kick/Leg Raise, Lunge, Plank Hold ...

(Home)WORK #22

by Heather Black

for time:
400 flutter kicks
300 glute bridges
200 Russian twists
100 leg raises

Flutter Kick/Leg Raise, Russian Twist ...

(Home)WORK #23

by Heather Black

for time:
100 sit ups
90 flutter kicks (2-count)
80 bicycle crunches
70 mountain climbers
60 second plank
50 lunges
40 squats
30 push ups
20 dips
10 burpees

Flutter Kick/Leg Raise, Air Squat, Burpee, Dip/Ring Dip/Tricep Dip, Lunge, Mountain Climber, Plank Hold, Push-Up, Sit-Up ...

Verified Benchmark WODs

More WODs

Flutter Kick/Leg Raise WODs

Movement Monday WOD 3

Living Room Mash 82

Living Room Mash 5

John Wirka

Custom Workout Program

Mata Mile

(Home)WORK #19

Living Room Mash 93

Freiwald

Dennis Scauso

50’s Chipper

Wheeler

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Devil of Ramadi V2

SAAPM 2020

Alan Rickman

Deligiannis

Rick

(Home)WORK #7

(Home)WORK #10

(Home)WORK #18

(Home)WORK #22

(Home)WORK #23

Verified Benchmark WODs

More WODs

Flutter Kick/Leg Raise WODs

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