Workout Description

Why This Workout Is Easy

While core-intensive, this workout includes built-in rest periods (1 minute) between relatively short work periods (~30-40 seconds). The movements are basic gymnastics/core exercises with no load or complex skills. The 1:2 work-to-rest ratio prevents significant fatigue accumulation, and the movements don't compound each other's difficulty. Most CrossFitters can complete this as prescribed with good form.

Benchmark Times for Durante Core

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High-volume core work with minimal rest tests local muscular endurance. Holding positions and repeating movements challenges midline stamina significantly.
• Flexibility (4/10): Hollow positions and V-ups require decent hip flexor mobility and thoracic extension, but movements are achievable for most.
• Endurance (3/10): The one-minute rest between rounds limits cardiovascular demand, though core fatigue builds over time. Five rounds creates moderate aerobic challenge.
• Speed (3/10): While movements can be cycled quickly, the rest periods and emphasis on position control limit the speed component.
• Strength (2/10): While core strength is required, movements are bodyweight-only and submaximal in nature. Focus is on control rather than max force.
• Power (1/10): Movements are controlled and strict rather than explosive. Focus is on position maintenance and endurance rather than power output.

Movements

• Hollow Rock
• V-Up
• Hollow Hold

Scaling Options

Reduce hollow rocks to 5 reps or substitute with dead bugs. Modify V-ups to knee tucks or partial V-ups with bent knees. Scale tuck-ups to supported tuck-ups with hands under hips. Reduce hollow hold to 5 seconds if form breaks. Can extend rest period to 90 seconds if needed. For advanced athletes, extend hollow hold to 20-30 seconds.

Scaling Explanation

Scale if unable to maintain proper hollow body position for 10 seconds, or if hip flexors fatigue prevents leg lift in V-ups. Priority is maintaining proper core engagement and spinal position throughout all movements. Target completion time is 12-15 minutes with consistent form across all rounds. Scale to preserve intended stimulus of core endurance rather than just getting through reps.

Intended Stimulus

Moderate-intensity core endurance workout targeting the anterior chain, lasting 12-15 minutes. Primary focus is on midline stabilization and core control under fatigue. Energy system is primarily oxidative with brief glycolytic demands during work intervals. Challenges both strength-endurance and movement quality maintenance.

Coach Insight

Maintain strict form throughout - quality over speed. Break up hollow rocks into sets of 5 if needed to maintain position. For V-ups and tuck-ups, focus on controlled eccentric movement. During hollow holds, ensure lower back remains pressed to ground. Use the rest periods fully - don't cut them short. Watch for form deterioration in later rounds, especially losing hollow body position or rushing transitions.

Benchmark Notes

This core-focused workout has similarities to Annie (50-40-30-20-10 double-unders + sit-ups) in terms of movement patterns and volume. Key differences: 1. Movement breakdown per round: - 10 Hollow Rocks: 1.5s each = 15s - 10 V-Ups: 2s each = 20s - 10 Tuck Ups: 1.5s each = 15s - 10s Hollow Hold = 10s - 1 min rest = 60s Base round time: 120s 2. Fatigue factors: - Rounds 1-2: 120s (fresh) - Round 3: 126s (1.05x fatigue) - Round 4: 132s (1.1x fatigue) - Round 5: 138s (1.15x fatigue) 3. Total time calculation: Elite (L10): ~300s (5:00) - Much faster than Annie benchmark due to forced rest periods - Core movements are less taxing than double-unders + sit-ups Intermediate (L5): ~540s (9:00) - Slower movement execution - More fatigue between rounds Beginner (L1): ~900s (15:00) - Significant rest needed between movements - Form breakdown on hollow positions Recap: Male/Female (unisex workout) L10: 5:00 (300s) L5: 9:00 (540s) L1: 15:00 (900s)

Modality Profile

All three movements (Hollow Rock, V-Up, Hollow Hold) are bodyweight/gymnastics movements requiring no external load or cyclical cardio. Therefore, this workout is 100% gymnastics modality.