Ab Wheel Rollout vs Cable Crunch Strength Standards
Compare your ab wheel rollout and cable crunch against strength standards for your sex, age range, and bodyweight. Enter one result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: Strict repetitions for Ab Wheel Rollout and Displayed machine or stack weight for Cable Crunch. Use start from kneeling with both hands on the ab wheel, roll forward under control to the approved range, and return to the kneeling start without lumbar collapse, hip piking, momentum, or assistance.; use a strict, repeatable cable crunch set that follows the canonical setup, range, and lockout rules. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Ab Wheel Rollout vs Cable Crunch Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Ab Wheel Rollout vs Cable Crunch Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Ab Wheel Rollout:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Cable Crunch:34 lb15.4 kg | Ab Wheel Rollout:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Cable Crunch:59 lb26.8 kg | Ab Wheel Rollout:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Cable Crunch:90 lb40.8 kg | Ab Wheel Rollout:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Cable Crunch:120 lb54.4 kg |
| 130 lb 59 kg | Ab Wheel Rollout:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Cable Crunch:36 lb16.3 kg | Ab Wheel Rollout:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Cable Crunch:62 lb28.1 kg | Ab Wheel Rollout:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Cable Crunch:95 lb43.1 kg | Ab Wheel Rollout:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Cable Crunch:127 lb57.6 kg |
| 140 lb 63.5 kg | Ab Wheel Rollout:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Cable Crunch:38 lb17.2 kg | Ab Wheel Rollout:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Cable Crunch:65 lb29.5 kg | Ab Wheel Rollout:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Cable Crunch:100 lb45.4 kg | Ab Wheel Rollout:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Cable Crunch:133 lb60.3 kg |
| 150 lb 68 kg | Ab Wheel Rollout:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Cable Crunch:39 lb17.7 kg | Ab Wheel Rollout:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Cable Crunch:68 lb30.8 kg | Ab Wheel Rollout:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Cable Crunch:104 lb47.2 kg | Ab Wheel Rollout:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps Cable Crunch:139 lb63 kg |
| 160 lb 72.6 kg | Ab Wheel Rollout:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Cable Crunch:41 lb18.6 kg | Ab Wheel Rollout:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Cable Crunch:71 lb32.2 kg | Ab Wheel Rollout:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Cable Crunch:109 lb49.4 kg | Ab Wheel Rollout:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps Cable Crunch:145 lb65.8 kg |
| 170 lb 77.1 kg | Ab Wheel Rollout:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Cable Crunch:43 lb19.5 kg | Ab Wheel Rollout:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Cable Crunch:74 lb33.6 kg | Ab Wheel Rollout:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Cable Crunch:113 lb51.3 kg | Ab Wheel Rollout:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps Cable Crunch:151 lb68.5 kg |
| 180 lb 81.6 kg | Ab Wheel Rollout:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Cable Crunch:44 lb20 kg | Ab Wheel Rollout:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Cable Crunch:77 lb34.9 kg | Ab Wheel Rollout:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Cable Crunch:118 lb53.5 kg | Ab Wheel Rollout:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps Cable Crunch:157 lb71.2 kg |
| 190 lb 86.2 kg | Ab Wheel Rollout:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Cable Crunch:46 lb20.9 kg | Ab Wheel Rollout:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Cable Crunch:80 lb36.3 kg | Ab Wheel Rollout:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Cable Crunch:122 lb55.3 kg | Ab Wheel Rollout:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps Cable Crunch:163 lb73.9 kg |
| 200 lb 90.7 kg | Ab Wheel Rollout:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Cable Crunch:48 lb21.8 kg | Ab Wheel Rollout:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Cable Crunch:83 lb37.6 kg | Ab Wheel Rollout:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Cable Crunch:126 lb57.2 kg | Ab Wheel Rollout:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Cable Crunch:169 lb76.7 kg |
| 210 lb 95.3 kg | Ab Wheel Rollout:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Cable Crunch:49 lb22.2 kg | Ab Wheel Rollout:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Cable Crunch:86 lb39 kg | Ab Wheel Rollout:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Cable Crunch:130 lb59 kg | Ab Wheel Rollout:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Cable Crunch:174 lb78.9 kg |
| 220 lb 99.8 kg | Ab Wheel Rollout:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Cable Crunch:51 lb23.1 kg | Ab Wheel Rollout:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Cable Crunch:88 lb39.9 kg | Ab Wheel Rollout:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Cable Crunch:135 lb61.2 kg | Ab Wheel Rollout:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Cable Crunch:180 lb81.6 kg |
| 230 lb 104.3 kg | Ab Wheel Rollout:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Cable Crunch:52 lb23.6 kg | Ab Wheel Rollout:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Cable Crunch:91 lb41.3 kg | Ab Wheel Rollout:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Cable Crunch:139 lb63 kg | Ab Wheel Rollout:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Cable Crunch:185 lb83.9 kg |
| 240 lb 108.9 kg | Ab Wheel Rollout:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Cable Crunch:54 lb24.5 kg | Ab Wheel Rollout:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Cable Crunch:93 lb42.2 kg | Ab Wheel Rollout:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Cable Crunch:143 lb64.9 kg | Ab Wheel Rollout:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Cable Crunch:190 lb86.2 kg |
| 250 lb 113.4 kg | Ab Wheel Rollout:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Cable Crunch:55 lb24.9 kg | Ab Wheel Rollout:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Cable Crunch:96 lb43.5 kg | Ab Wheel Rollout:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Cable Crunch:146 lb66.2 kg | Ab Wheel Rollout:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Cable Crunch:196 lb88.9 kg |
| 260 lb 117.9 kg | Ab Wheel Rollout:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Cable Crunch:57 lb25.9 kg | Ab Wheel Rollout:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Cable Crunch:99 lb44.9 kg | Ab Wheel Rollout:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Cable Crunch:150 lb68 kg | Ab Wheel Rollout:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Cable Crunch:201 lb91.2 kg |
| 270 lb 122.5 kg | Ab Wheel Rollout:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Cable Crunch:58 lb26.3 kg | Ab Wheel Rollout:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Cable Crunch:101 lb45.8 kg | Ab Wheel Rollout:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Cable Crunch:154 lb69.9 kg | Ab Wheel Rollout:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Cable Crunch:206 lb93.4 kg |
| 280 lb 127 kg | Ab Wheel Rollout:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Cable Crunch:60 lb27.2 kg | Ab Wheel Rollout:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Cable Crunch:104 lb47.2 kg | Ab Wheel Rollout:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Cable Crunch:158 lb71.7 kg | Ab Wheel Rollout:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Cable Crunch:211 lb95.7 kg |
| 290 lb 131.5 kg | Ab Wheel Rollout:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Cable Crunch:61 lb27.7 kg | Ab Wheel Rollout:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Cable Crunch:106 lb48.1 kg | Ab Wheel Rollout:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Cable Crunch:162 lb73.5 kg | Ab Wheel Rollout:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Cable Crunch:216 lb98 kg |
| 300 lb 136.1 kg | Ab Wheel Rollout:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Cable Crunch:62 lb28.1 kg | Ab Wheel Rollout:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Cable Crunch:108 lb49 kg | Ab Wheel Rollout:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Cable Crunch:165 lb74.8 kg | Ab Wheel Rollout:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Cable Crunch:221 lb100.2 kg |
Women’s Ab Wheel Rollout vs Cable Crunch Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Ab Wheel Rollout:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Cable Crunch:20 lb9.1 kg | Ab Wheel Rollout:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Cable Crunch:36 lb16.3 kg | Ab Wheel Rollout:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Cable Crunch:55 lb24.9 kg | Ab Wheel Rollout:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps Cable Crunch:76 lb34.5 kg |
| 110 lb 49.9 kg | Ab Wheel Rollout:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Cable Crunch:21 lb9.5 kg | Ab Wheel Rollout:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Cable Crunch:38 lb17.2 kg | Ab Wheel Rollout:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Cable Crunch:59 lb26.8 kg | Ab Wheel Rollout:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps Cable Crunch:81 lb36.7 kg |
| 120 lb 54.4 kg | Ab Wheel Rollout:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Cable Crunch:22 lb10 kg | Ab Wheel Rollout:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Cable Crunch:41 lb18.6 kg | Ab Wheel Rollout:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Cable Crunch:62 lb28.1 kg | Ab Wheel Rollout:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Cable Crunch:85 lb38.6 kg |
| 130 lb 59 kg | Ab Wheel Rollout:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Cable Crunch:24 lb10.9 kg | Ab Wheel Rollout:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Cable Crunch:43 lb19.5 kg | Ab Wheel Rollout:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Cable Crunch:65 lb29.5 kg | Ab Wheel Rollout:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Cable Crunch:90 lb40.8 kg |
| 140 lb 63.5 kg | Ab Wheel Rollout:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Cable Crunch:25 lb11.3 kg | Ab Wheel Rollout:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Cable Crunch:45 lb20.4 kg | Ab Wheel Rollout:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Cable Crunch:69 lb31.3 kg | Ab Wheel Rollout:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Cable Crunch:95 lb43.1 kg |
| 150 lb 68 kg | Ab Wheel Rollout:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Cable Crunch:26 lb11.8 kg | Ab Wheel Rollout:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Cable Crunch:47 lb21.3 kg | Ab Wheel Rollout:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Cable Crunch:72 lb32.7 kg | Ab Wheel Rollout:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Cable Crunch:99 lb44.9 kg |
| 160 lb 72.6 kg | Ab Wheel Rollout:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Cable Crunch:27 lb12.2 kg | Ab Wheel Rollout:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Cable Crunch:49 lb22.2 kg | Ab Wheel Rollout:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Cable Crunch:75 lb34 kg | Ab Wheel Rollout:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Cable Crunch:103 lb46.7 kg |
| 170 lb 77.1 kg | Ab Wheel Rollout:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Cable Crunch:28 lb12.7 kg | Ab Wheel Rollout:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Cable Crunch:51 lb23.1 kg | Ab Wheel Rollout:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Cable Crunch:78 lb35.4 kg | Ab Wheel Rollout:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Cable Crunch:108 lb49 kg |
| 180 lb 81.6 kg | Ab Wheel Rollout:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Cable Crunch:29 lb13.2 kg | Ab Wheel Rollout:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Cable Crunch:53 lb24 kg | Ab Wheel Rollout:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Cable Crunch:81 lb36.7 kg | Ab Wheel Rollout:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Cable Crunch:112 lb50.8 kg |
| 190 lb 86.2 kg | Ab Wheel Rollout:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Cable Crunch:30 lb13.6 kg | Ab Wheel Rollout:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Cable Crunch:55 lb24.9 kg | Ab Wheel Rollout:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Cable Crunch:84 lb38.1 kg | Ab Wheel Rollout:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Cable Crunch:116 lb52.6 kg |
| 200 lb 90.7 kg | Ab Wheel Rollout:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Cable Crunch:31 lb14.1 kg | Ab Wheel Rollout:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Cable Crunch:57 lb25.9 kg | Ab Wheel Rollout:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Cable Crunch:87 lb39.5 kg | Ab Wheel Rollout:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Cable Crunch:120 lb54.4 kg |
| 210 lb 95.3 kg | Ab Wheel Rollout:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Cable Crunch:33 lb15 kg | Ab Wheel Rollout:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Cable Crunch:59 lb26.8 kg | Ab Wheel Rollout:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Cable Crunch:90 lb40.8 kg | Ab Wheel Rollout:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Cable Crunch:124 lb56.2 kg |
| 220 lb 99.8 kg | Ab Wheel Rollout:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Cable Crunch:34 lb15.4 kg | Ab Wheel Rollout:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Cable Crunch:61 lb27.7 kg | Ab Wheel Rollout:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Cable Crunch:93 lb42.2 kg | Ab Wheel Rollout:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Cable Crunch:128 lb58.1 kg |
| 230 lb 104.3 kg | Ab Wheel Rollout:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Cable Crunch:35 lb15.9 kg | Ab Wheel Rollout:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Cable Crunch:62 lb28.1 kg | Ab Wheel Rollout:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Cable Crunch:96 lb43.5 kg | Ab Wheel Rollout:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Cable Crunch:132 lb59.9 kg |
| 240 lb 108.9 kg | Ab Wheel Rollout:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Cable Crunch:36 lb16.3 kg | Ab Wheel Rollout:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Cable Crunch:64 lb29 kg | Ab Wheel Rollout:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Cable Crunch:98 lb44.5 kg | Ab Wheel Rollout:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Cable Crunch:135 lb61.2 kg |
How Your Ab Wheel Rollout vs Cable Crunch Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
1. Estimate the weight-based result
For Cable Crunch, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison.
2. Rate the Ab Wheel Rollout result
The canonical tool supplies sex-, bodyweight-band-, and age-specific repetition thresholds plus a stretch target. The calculator uses strict continuous bodyweight repetitions and does not convert the repetitions into an estimated weight.
3. Rate the Cable Crunch result
The standards use the sex-specific targets from the individual Cable Crunch tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the ab wheel rollout set | Compare strict repetitions with the applicable canonical thresholds without an estimated-max conversion. Measurement: Strict continuous Ab Wheel Rollout reps. |
| Rate the cable crunch | Adjust cable crunch targets to exact bodyweight with the two-thirds rule. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Ab Wheel Rollout and Cable Crunch Standards Differ
What the men’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite weight targets from 120 to 300 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Ab Wheel Rollout and Cable Crunch Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite weight targets from 100 to 240 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Ab Wheel Rollout and Cable Crunch Exercises Used by This Calculator
This calculator uses a strict ab wheel rollout test and a strict cable crunch. Use strict canonical Ab Wheel Rollout and Cable Crunch tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Ab Wheel Rollout setup and load convention
start from kneeling with both hands on the ab wheel, roll forward under control to the approved range, and return to the kneeling start without lumbar collapse, hip piking, momentum, or assistance. Stop when the rep no longer matches this test: standing ab wheel rollouts, barbell rollouts, stability-ball rollouts, plank walkouts, or any shortcut that changes the score. Do not count standing ab wheel rollouts, barbell rollouts, stability-ball rollouts, plank walkouts, assisted rollouts. Do not combine multiple sets into one score. Use the same setup, range rule, and rep-counting convention for retests.
Use a strict, repeatable Cable Crunch
Selected or loaded high-cable resistance is used Do not add bodyweight to the entered load Do not enter machine crunch, sit-up, leg-raise, torso-rotation, or lat-pulldown load Strict kneeling high-cable trunk flexion Same cable station, pulley height, attachment, rope position, kneeling distance, and range for the full set Hips, pelvis, and knees stay stable Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Enter one recent Ab Wheel Rollout result and one recent Cable Crunch result
Use each exercise’s canonical input: Strict repetitions for Ab Wheel Rollout and Displayed machine or stack weight for Cable Crunch.
Related Tools
- Ab Wheel Rollout Strength Standards — View the individual Ab Wheel Rollout standards and next strength-level target.
- Cable Crunch — View the individual Cable Crunch standards and next strength-level target.
- Sit Ups Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Seated Crunch — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Forearm Plank Hold Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Hanging Leg Raise Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.