Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Bodyweight
V-Up — CrossFit Core Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
V-ups are a demanding core exercise where both the upper body and legs simultaneously rise from the floor to meet at the top — forming a V shape. They are significantly harder than standard sit-ups because both ends of the body must be lifted together, requiring coordinated core strength rather than hip-flexor-dominated movement. In CrossFit programming, V-ups appear as a harder substitute for sit-ups for more advanced athletes. The hollow body position at the top of a V-up directly transfers to gymnastics shapes like kipping pull-ups, handstand holds, and toes-to-bar.
Quick answer
V-Up is best used when the workout goal matches its main demand: bodyweight capacity, clean mechanics, and scalable intensity.
Muscles Worked
Rectus abdominisHip flexorsCore
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Bodyweight WODs, skill practice, and athletes who can keep v-up mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Tuck sit-ups (bent knees), standard sit-ups, or hollow holds. |
How to Do the V-Up
1
Lie on your back with arms extended overhead, legs straight and together.
2
Press your lower back into the floor and brace the entire core.
3
Simultaneously lift your legs and upper body off the floor, keeping both straight.
4
Reach your hands toward your feet — aim to touch toes at the top.
5
Hold the V position briefly, then lower both ends with control.
6
Return to start without letting the lower back arch away from the floor before the next rep.
Common Mistakes
✕
Bending the knees to make it easier — keep legs straight for the full stimulus.
✕
Using momentum by swinging the arms — the movement must be driven by the core.
✕
Lower back arching between reps — press it into the floor to maintain tension.
✕
Only lifting the upper body — both ends must rise symmetrically.
Coaching Tips
✓
Build hollow body strength first (hollow holds) before adding V-ups for volume.
✓
A slow, controlled tempo is far more effective than fast, sloppy reps.
✓
If you cannot touch your toes, aim for shins — the gap will close as core strength improves.
Scaling Options
Easier / Beginner
Tuck sit-ups (bent knees), standard sit-ups, or hollow holds.
Harder / Advanced
Weighted V-ups (holding a plate), toes-to-bar, or L-sit holds.
Related WODs
Use V-Up in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
Are V-ups harder than sit-ups?
Yes. V-ups require both the upper body and legs to rise simultaneously, demanding coordinated core strength. Sit-ups use significant hip-flexor assistance. V-ups also develop the hollow body position critical for gymnastics movements like kipping pull-ups and muscle-ups.
Build It Into a Workout
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