200 Situps Training Program

Welcome to Week 6 — The Final Week!

Congratulations on reaching Week 6 of the 200 Situps Training Program!

You’ve completed five weeks of progressive workouts, and now you’re approaching the final stage of your challenge.

This week includes three demanding workouts designed to build on the abdominal strength and endurance you’ve developed.

After completing Week 6, you’ll be ready to prepare for your final attempt at 200 consecutive crunches.

Choose Your Week 6 Training Column

Your training column is based on the exhaustion test you completed at the end of Week 5.

75–90 repetitions: Follow Column 1.
91–110 repetitions: Follow Column 2.
More than 110 repetitions: Follow Column 3.

If you completed 75 repetitions or fewer, or aren’t ready for the increased workload, repeat Week 5 at an appropriate level before progressing.

There’s no need to rush the final week.

How Week 6 Works

Complete three workouts on nonconsecutive days, allowing time for recovery between sessions.

The workouts become more demanding as the week progresses:

Day 1: Five sets, with 60 seconds of rest between sets.
Day 2: Nine sets, with 45 seconds of rest between sets.
Day 3: Nine sets, with 45 seconds of rest between sets.

Rest longer whenever required.

For the final set of each workout, aim to complete at least the minimum number of repetitions shown in your training column while maintaining good technique.

Remember, the program uses controlled abdominal crunches or curl-ups rather than traditional full situps.

Review the correct exercise technique.

Your Week 6 Workouts

Follow your selected training column for all three workout days.

DAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
	75 – 90 situps	91 – 110 situps	> 110 situps
SET 1	38	60	70
SET 2	45	75	85
SET 3	30	38	52
SET 4	22	35	45
SET 5	max (at least 60)	max (at least 75)	max (at least 85)

DAY 2 REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
	75 – 90 situps	91 – 110 situps	> 110 situps
SET 1	21	30	33
SET 2	21	30	33
SET 3	23	35	45
SET 4	23	35	45
SET 5	21	30	36
SET 6	21	30	36
SET 7	15	27	32
SET 8	15	27	32
SET 9	max (at least 66)	max (at least 80)	max (at least 90)

DAY 3 REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
	75 – 90 situps	91 – 110 situps	> 110 situps
SET 1	20	33	39
SET 2	20	33	39
SET 3	26	45	50
SET 4	26	45	50
SET 5	24	34	39
SET 6	24	34	39
SET 7	21	27	33
SET 8	21	27	33
SET 9	max (at least 75)	max (at least 90)	max (at least 105)

Week 6 Complete — You’ve Reached the Finish Line!

Congratulations on completing all six weeks of the 200 Situps Training Program!

You’ve worked through a challenging series of progressive workouts, developing your abdominal strength and endurance along the way.

Now there’s just one final challenge remaining.

Preparing for Your Final 200 Situps Test

Before attempting your final test:

Allow at least 48 hours of recovery after your final Week 6 workout, and longer if you still feel fatigued.
Get adequate sleep and stay hydrated.
Warm up gently and review the correct crunch technique.
Choose a comfortable, stable surface where you can concentrate on maintaining good form.
Follow the instructions on our Final Test page.

The goal is to complete 200 consecutive controlled crunches, but technique matters more than the number.

Stop if you experience pain, dizziness, or can no longer maintain proper form.

What If You’re Not Ready Yet?

Don’t be discouraged if Week 6 was particularly challenging.

You can repeat the appropriate week, allow extra recovery time, and continue building your endurance before attempting the final test.

There’s no deadline. Progress at a pace that’s right for you.

Ready for the Final Challenge?

You’ve made it through six weeks of training. Now it’s time to see how far you’ve come.

Take the Final 200 Situps Test →

Good luck, and congratulations on reaching the final stage of the challenge!