Workout Description

Why This Workout Is Easy

This is a simple, single-movement workout with bodyweight only and moderate volume. 100 sit-ups will take the average CrossFitter 4-6 minutes with natural breaking points for brief rest. While there's some core fatigue accumulation, sit-ups are a fundamental movement most can perform continuously or with short breaks. No complex skills, heavy loads, or movement interference - just straightforward muscular endurance work.

Benchmark Times for Cool Down

• Elite: <1:15
• Advanced: 1:30-1:45
• Intermediate: 2:00-2:15
• Beginner: >4:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of 100 repetitions will severely test abdominal muscular endurance and ability to maintain output as fatigue accumulates.
• Speed (6/10): Cycling speed and minimizing rest between reps becomes crucial for achieving a fast time over 100 repetitions.
• Endurance (4/10): Moderate cardiovascular demand from continuous sit-ups, but limited by local muscular fatigue rather than systemic cardio stress.
• Flexibility (3/10): Requires moderate spinal flexion and hip mobility, but within normal range of motion for most individuals.
• Strength (1/10): Minimal strength requirement using only bodyweight resistance in a basic movement pattern with no external load.
• Power (1/10): Very low power demand as sit-ups are typically performed at a controlled, steady pace rather than explosively.

Movements

• Sit-Up

Benchmark Notes

This workout is 100 sit-ups for time, which is a straightforward high-volume single movement test. I'll reference the Angie benchmark (100 pull-up + 100 push-up + 100 sit-up + 100 air squat) as my primary anchor, specifically focusing on the sit-up portion. In Angie, the 100 sit-ups represent roughly 25% of the total work, and Angie times are L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec. For just the sit-up portion, this would be approximately 225-270 sec (L10), 330-375 sec (L5), and 495-600 sec (L1). However, sit-ups in isolation will be significantly faster than when performed after 200 other movements in Angie. Fresh sit-ups can be performed at roughly 1-1.5 seconds per rep for elite athletes. For 100 reps: Elite athletes (L10) can maintain close to 1 sec/rep with minimal breaking = 60-90 seconds. However, even elite athletes will need some brief rests during 100 consecutive reps. Advanced athletes (L5) will break into sets and average 1.2-1.5 sec/rep = 120-150 seconds. Recreational athletes (L1) will break frequently and average 2-2.5 sec/rep = 200-250 seconds. My calculations: L10 (75 sec): Elite pace with minimal rest, L5 (135 sec): Moderate breaking pattern, L1 (240 sec): Frequent rest breaks. These times are much faster than the Angie proportional estimate because sit-ups are being performed fresh rather than after significant upper body fatigue. Final targets - L10: 75 sec, L5: 135 sec, L1: 240 sec.

Modality Profile

Sit-ups are a bodyweight movement classified as Gymnastics, making this 100% G modality