Hello,
Honestly...learn more about the test.
If they let you hook your feet on something (or someone holds your feet down), work on using the hip flexor muscles in your legs rather than your abdominal muscles. Pivot around your hip socket.
To do this, pull against the hold/hook with the tops of your feet and simulate a leg extension machine.
Also figure out a cadence to breathe with...something like exhale for 2 reps and inhale for 2 reps so you don't starve yourself of oxygen during the test.
Do the test to figure out how many you can do (say 20). Then halve the amount and do 4 sets of the halved amount (say 10).
Add 1-2 reps per set each workout.
10 10 10 10
11 11 11 11
12 12 12 12
etc...
Also/or remove 1-2 reps from the last set and add them to the first set until the last set is zero.
10 10 10 10
12 10 10 8
etc., to...
20 10 10
Then repeat with 2nd and 3rd set
20 12 8
20 14 6
etc., to...
20 20
Then repeat with 1st and 2nd set
22 18
24 16
etc.
40 reps in 60 seconds, I would try for a 1rep/sec pace (thinking you will slow down during the test).
3x per week should be good enough. Let us know if it starts tweaking your back.