Bicycle Crunches

How to do it

Lie supine, twisting to drive the elbow to the opposite knee while fully extending the other leg.

The coaching cue

"Rotate from the sternum, not by pulling the neck."

What changes inside an AMRAP

Keep elbows pinned wide; pulling on the back of your head is a fake rep.

Common mistakes

• Pulling on the back of the head to bring the elbow across.
• Cycling the legs quickly without ever fully extending one.

Workouts that use bicycle crunches

• The Spire

  15 minute AMRAP — 10 Diamond Push-ups, 20 Fast Calf Raises, 20 Bicycle Crunches

• The Tornado

  5 minute AMRAP — 15 Jumping Jacks, 20 Bicycle Crunches

• Spinal Coil

  5 minute AMRAP — 20 Bicycle Crunches, 10 Back Widow

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.