WOD: Quads and Abs


You may ask, why combine quads and abs? They are both on the anterior (front) side of the body, often used together in dynamic movements. When you use one muscle, it’s hard not to use the other. By combining the two together, we can receive optimal benefits and burn in a shorter amount of time. Efficiency allows us to make the most positive changes in our bodies! By combing these two large muscles together, we will also be burning more calories than by doing each muscle group separately.

Equipment: Dumbbells/Barbell, Box, and Stability Ball.

Intensity: With each set of the lifts, increase intensity level from 50-60% all out effort, all the way up to finishing the last set at 80-90% all out effort. Choose weight to achieve this effect, making the exercise difficult, but obtainable.

Rests: 30 seconds-90 seconds.

Warm Up

  • 1 minute high knees
  • 10 body weight squats
  • 5 deep body weight squats


4 sets of 12,10,8,6
  • Front Squats
  • Jump Squats or Box Jumps
  • Step Ups
  • Switch Lunges (modification: sprinters or walking lunges)
4 sets of 20
  • Knee tucks (modification: reverse crunches)
  • V-Sits
  • Spider Crunches

Cool Down

  • 5-10 minutes dynamic and static stretching of tight muscles


Split Lunge


Spider Crunches
(push-up is optional)
Complete on hands or elbows

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