Workout Description

Why This Workout Is Easy

This is a bodyweight-only core workout with built-in rest periods that prevent significant fatigue accumulation. The 1-minute rest between rounds is generous compared to the work period (~30-40 seconds), allowing full recovery. The movements are basic gymnastics/core exercises that don't compound each other's difficulty. Most CrossFitters can complete this as prescribed with good form.

Benchmark Times for Durante Core 2

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Flexibility (7/10): Significant spinal extension and mobility requirements for arch positions, requiring good thoracic and lumbar range of motion.
• Stamina (4/10): Moderate muscular endurance challenge for posterior chain and core muscles through repeated holds and dynamic movements with rest periods.
• Strength (3/10): Isometric and bodyweight strength demands for posterior chain and core, but submaximal intensity with built-in rest periods.
• Endurance (2/10): Low cardiovascular demand due to short work periods and full 1-minute rest intervals between rounds. Primarily focused on specific muscle endurance.
• Power (1/10): Minimal power output required; movements are controlled and focused on position rather than explosive effort.
• Speed (1/10): Deliberate, controlled movement patterns with prescribed rest periods eliminate any significant speed demands.

Movements

• Arch Rock
• Arch Hold

Scaling Options

Reduce range of motion by keeping arms by sides instead of overhead for rocks/ups. Decrease hold time to 5 seconds. Lower chest/leg height in extended position. Reduce to 3 rounds or 5-7 reps per movement. Add extra rest time between rounds (90 seconds). For beginners, perform movements from prone position without rocks, focusing on isometric holds.

Scaling Explanation

Scale if unable to maintain hollow body position or if experiencing lower back discomfort. Quality position is priority over range of motion. Athletes should feel work in posterior chain and core, not lower back strain. Target completion time 12-15 minutes including rest periods. Scale if form deteriorates significantly after round 3 or if unable to achieve full extension in holds.

Intended Stimulus

Moderate-intensity core control and midline stability workout targeting posterior chain activation and trunk control. Primary focus is on developing positional awareness and endurance in extended positions. Energy system is primarily oxidative with brief isometric holds testing local muscular endurance.

Coach Insight

Maintain quality over speed - these are precision movements. In Arch Rocks, initiate movement from upper back, keeping legs straight and together. For Arch Ups, think 'superman' position, reaching long through fingers and toes. During holds, squeeze glutes and focus on maximum elevation while maintaining full body tension. Rest periods are crucial - use full minute to reset position and breathing. Aim for consistent execution across all 5 rounds rather than rushing early rounds.

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, though at lower total reps. Breaking down the components: Per Round (fresh state): - 10 Arch Rocks: 1.5s each = 15s - 10 Arch Ups: 2s each = 20s - 10s Arch Hold = 10s - 60s Rest = 60s Base round time: 105s Fatigue multipliers: - Round 1: 1.0x = 105s - Round 2: 1.1x = 116s - Round 3: 1.2x = 126s - Round 4: 1.3x = 137s - Round 5: 1.4x = 147s Total raw time: 631s Comparing to Annie (L10: 300-360s, L5: 480-600s, L1: 780-960s), this workout should be slightly faster due to: - Lower total volume (150 vs 300 reps) - Built-in rest periods - Less technical movements Projected benchmarks: L10 (Elite): ~300s (5:00) L5 (Intermediate): ~480s (8:00) L1 (Beginner): ~720s (12:00) No gender-specific scaling needed as movements are bodyweight-based with similar execution between males and females.

Modality Profile

All three movements (Arch Rock, Arch Up, Arch Hold) are bodyweight/gymnastics-based core and positioning movements that require no external load or cyclical cardio. Therefore, this workout is 100% gymnastics modality.

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