One of my favorite things about coaching is coming up with a cashout when we have some left over time after a WOD. The members always love doing it and even after they’re done and are lying in pain they’re happy they did it.
The great thing about a core cashout is that it allows members to get some extra work in without hitting muscles that are already blown out or sore from their workout.
These are ten of my recently used core cashouts that I have created for my classes over the past month. They don’t take any longer than 10 minutes each.
2 RDS:
20 Wide leg situps
50 Weighted Russian Twists 10#
50 Crunchy frog sit ups
20 V-ups
End with 1:00 plank
3 RDS:
30 Side-plank hip taps each side
30 V-ups
30 Flutter kicks with a pause at top (slow)
30 Mountain climbers
100 Russian twists
100 Bicycle kicks (slow)
100 Flutter kicks (slow)
100 In-n-out sit ups
3 RDS:
20 weighted hanging leg raises
20 toes to bars
20 GHDSU
100 Double unders
1:00 plank
75 Double unders
1:00 side plank right
50 Double unders
1:00 side plank left
25 Double unders
3 RDS:
5 strict toes to bar
10 regular toes to bar
5 strict toes to bar
10 regular toes to bar
1:00 rest between rounds
*All completed without coming off the bar*
2 RDS:
50 Wall-ball sit ups
50 Wall-ball Russian Twists with straight legs
25 Knees to elbows with wall-ball
25 Wall-ball V-ups
3:20 Side plank right
3:20 Side plank left
3:20 Plank
2 RDS:
50 Reverse crunch hip thrusts with wall-ball
25 Barbell overhead situps 45#
3 RDS:
:15 Hanging L-sit
50 Flutter kicks (slow)
:15 Hanging L-sit
50 Twisting situps
Some of these might be too easy so you’ll have to modify them depending on how hard you want to work.
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