Workout Description

Why This Workout Is Easy

While core-intensive, this workout combines basic gymnastics movements with built-in rest periods. The 1-minute rest between rounds prevents significant fatigue accumulation. The movements don't compound each other's difficulty, and the low rep scheme (10 reps) allows good form maintenance. Total workout time is ~12 minutes with half being rest, making it accessible for most CrossFitters.

Benchmark Times for Durante Core 3 (Rocks)

• 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 flexion and extension demands in hollow rocks and arch rocks. Alligator rolls test thoracic mobility and rotation.
• Stamina (6/10): Repeated core movements with minimal rest test local muscular endurance. Five rounds of continuous core work challenges trunk stabilizer stamina.
• Endurance (3/10): The one-minute rest intervals and relatively low rep scheme limit cardiovascular demand. Core work creates local muscular fatigue but minimal systemic stress.
• Strength (2/10): Bodyweight movements focusing on core control and stability. Minimal external load but requires good trunk strength and control.
• Speed (2/10): One-minute rest intervals and emphasis on control limit speed demands. Quality of movement prioritized over cycling speed.
• Power (1/10): Movements are controlled and deliberate rather than explosive. Focus is on position control and stability rather than power output.

Movements

• Hollow Rock
• Arch Rock

Scaling Options

Reduce range of motion on hollow rocks by keeping knees bent. For alligator rolls, stay on knees initially or reduce rotation angle. Scale arch rocks to superman holds or smaller rocks. Can reduce to 3 rounds or 6-8 reps each movement. Extend rest to 90 seconds if needed. Static holds (30s) can replace dynamic movements for beginners.

Scaling Explanation

Scale if unable to maintain hollow/arch positions with full range of motion for 10+ seconds. Quality of movement trumps speed - these are skill-building movements that require proper form. Athletes should feel core engagement but not lower back strain. Target 45-60 seconds work per round with full rest periods. Scale to maintain control and proper positions throughout all rounds.

Intended Stimulus

Moderate-intensity core control and midline stability workout targeting the oxidative energy system over 15-20 minutes. Primary focus is skill development and body awareness through controlled gymnastic movements. Builds foundational core strength and coordination needed for more complex movements.

Coach Insight

Maintain strict tempo and control - these are not meant to be rushed. For hollow rocks, keep lower back pressed to ground and pointed toes. Alligator rolls require full-body tension and coordinated movement. Arch rocks need active glute engagement and pointed toes. Rest periods are essential - use full minute to reset position and breathing. Aim for consistent sets across all 5 rounds rather than fast burnout.

Benchmark Notes

This workout is a gymnastics-focused bodyweight conditioning piece. Let's break it down: Base movement times (fresh): - Hollow Rocks: 1.5-2 sec/rep - Alligator Rolls: 2-3 sec/rep - Arch Rocks: 1.5-2 sec/rep Per round (10 reps each): Round 1: (1.0x fatigue) - Hollow Rocks: 15-20 sec - Alligator Rolls: 20-30 sec - Arch Rocks: 15-20 sec - Transitions: ~5 sec between movements - Mandatory 60 sec rest Total: ~120 sec Rounds 2-3: (1.1x fatigue) - Similar pattern with slight slowdown - ~130 sec per round Rounds 4-5: (1.2x fatigue) - Further degradation of movement speed - ~140 sec per round This workout is most similar to Annie (50-40-30-20-10 double-unders and sit-ups) in terms of volume and intensity, though slightly shorter. Annie benchmarks are: L10: 300-360 sec L5: 480-600 sec L1: 780-960 sec Scaling from Annie but accounting for the mandatory rest periods and slightly lower total volume: L10 (Elite): ~300 sec (5:00) L5 (Intermediate): ~480 sec (8:00) L1 (Beginner): ~720 sec (12:00) The mandatory rest periods create a floor on how fast this can be completed (minimum 300 seconds with 5 minutes of required rest), which helps compress the spread between levels compared to typical benchmarks.

Modality Profile

All three movements (Hollow Rock, Alligator Roll, Arch Rock) are bodyweight/gymnastics movements that involve body control and positioning without external loads or cyclical cardio elements