Officer Candidates School Blog
FitnessOCS Preparation Workouts

USMC OCS Workout: Crunches and Flutterkicks

Candidates, we are running a series of small posts which answer specific candidate’s questions. Feel free to submit questions as blog comments. If the information could help others, the question may be answered as a blog post under the Q&A category.

Candidate Question:

Could you give an example of a typical crunch/flutterkick workout for this program? Many thanks.

A:

Certainly. Doing several sets of 30 crunches and 20 flutterkicks (Left Up, Right Up, Left Up, Right Up = One) with a little rest to yell in between. For your personal workouts, let your own body be the guide and do as many sets of 30 crunches and 20 flutterkicks you need to get some good burn. Remember you can overdo it though. Feel free to rest in between sets.
I would start here:
  1. 50 Crunches, rest one minute, 50 Flutterkicks
  2. 40 Crunches, rest 90 seconds, 40 Flutterkicks
  3. 25 Crunches, rest 90 seconds, 25 Flutterkicks
  4. 15 Crunches, rest two minutes, 15 Flutterkicks

Scale up or down as you need to.

Check out more pre-OCS workouts here: Preparation Workouts for Officer Candidates School.

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