Workout Description

Why This Workout Is Medium

While planks are a fundamental movement, the progressive time increase followed by two max efforts creates meaningful cumulative fatigue. However, the built-in rest periods provide adequate recovery between efforts. The workout tests muscular endurance and mental toughness but remains accessible since it's bodyweight-only and allows strategic pacing through the rest periods.

Benchmark Times for Stimulus Travel WOD 18

• Elite: >8:00
• Advanced: 6:00-7:00
• Intermediate: 5:00-5:30
• Beginner: <3:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Progressive duration planks followed by max efforts create significant core muscular endurance demands, testing local muscular stamina extensively.
• Strength (4/10): Isometric strength endurance is tested, particularly in the max effort portions, though limited to bodyweight resistance.
• Endurance (3/10): While the workout has sustained isometric holds, the rest periods and relatively short total duration limit cardiovascular demand compared to dynamic movements.
• Flexibility (1/10): Basic shoulder and hip positioning required for planks, but minimal mobility demands beyond normal ranges.
• Speed (1/10): Minimal transition speed required between efforts due to programmed rest periods. Focus is on hold quality.

Movements

• Plank

Scaling Options

Modify position: Drop to knees while maintaining rigid torso. Reduce hold times by 5-10 seconds per round. Alternative progression: 10-20-30-40-max. For advanced athletes: Add difficulty by elevating feet 4-6 inches or performing hollow body position. Remove one max effort round if needed.

Scaling Explanation

Scale if unable to maintain neutral spine position for 30+ seconds. Signs to scale: shoulder shaking, loss of hip position, breath holding, neck tension. Prioritize quality position over duration - better to hold perfect form for less time than compromise for longer. Target effort level should be 7/10 during progressive rounds, saving 9/10 effort for max attempts. Scale to achieve at least 45 seconds on first max effort round.

Intended Stimulus

Progressive endurance challenge targeting core stability and mental toughness. Time domain is moderate (8-10 minutes total). Primary energy system is oxidative with increasing phosphagen system demands during max efforts. Main challenge is muscular endurance and mental fortitude to maintain proper position under increasing time demands.

Coach Insight

Start conservatively - perfect position is more important than duration in early rounds. Keep breathing steady and controlled. Maintain neutral spine with shoulders stacked over elbows, hips level with shoulders. Common faults include sagging hips, elevated shoulders, and breath holding. During max efforts, set a realistic target based on performance in progressive rounds. Rest periods are crucial - use full time to reset position.

Benchmark Notes

This is a progressive plank endurance test culminating in two max effort holds. Analysis: 1. Initial Build-up Phase: - 15s + 30s + 45s + 60s = 150s of work - 15s + 30s + 45s + 60s = 150s of rest - This phase serves as a pre-fatigue for the max efforts 2. Max Effort Holds: - Elite athletes (L10) can typically hold 4-5 minutes in fresh state - After pre-fatigue, expect 2.5-3 minutes on first max effort - Second max effort typically 60-70% of first due to fatigue 3. Performance Levels: L10 (Elite): 6-8 min total time (360-480s) L5 (Intermediate): 4-5 min total time (240-300s) L1 (Beginner): 2-3 min total time (120-180s) This workout is most similar to static hold benchmarks like max handstand holds. The progressive build-up makes it unique, but the final max efforts are the key scoring component. Final Targets: L10: 6-8 minutes L5: 4-5 minutes L1: 2-3 minutes

Modality Profile

Plank is a pure bodyweight/gymnastics movement requiring no external load and is not cyclical cardio, making it 100% gymnastics modality

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