Workout Description

Why This Workout Is Medium

This is a 7-minute core-focused workout with built-in rest periods. While the isometric holds (hollow body, planks, superman) will create significant fatigue, the 10-second breaks and alternating between holds and dynamic sit-ups allows for partial recovery. The average CrossFitter can complete this as prescribed, though the cumulative core fatigue will make later rounds challenging. No complex skills or heavy loads keep this manageable.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High muscular endurance demand from sustained isometric holds and repeated sit-up AMRAPs targeting core stamina throughout.
• Strength (4/10): Moderate strength requirement for maintaining challenging isometric positions like hollow body, planks, and superman arch holds.
• Endurance (3/10): Limited cardiovascular demand due to isometric holds and short AMRAP intervals with rest periods between each segment.
• Flexibility (3/10): Basic core mobility needed for hollow body position and spinal extension in superman, but not extreme ranges.
• Speed (2/10): Limited speed demand with built-in rest periods and focus on hold quality over rapid movement transitions.
• Power (1/10): Minimal power component as workout focuses on sustained holds and controlled sit-up repetitions rather than explosive movements.

Movements

• Superman
• Side Plank
• Sit-Up
• Hollow Hold

Benchmark Notes

This workout consists of 3 rounds of 1-minute AMRAP sit-ups separated by isometric holds (hollow body, side planks, superman arch). The score is total sit-ups across all three AMRAP rounds. I'll analyze this by examining sit-up capacity under progressive fatigue. Sit-up baseline rates: Elite athletes can maintain 30-35 sit-ups per minute when fresh, intermediate athletes 20-25/min, beginners 10-15/min. Round 1 (after 1-min hollow hold): The hollow body hold pre-fatigues the core but shouldn't dramatically impact sit-up performance. Expected rates: Elite 30-32/min, Intermediate 20-22/min, Beginner 12-15/min. Round 2 (after side plank right): Additional core fatigue from the side plank, plus cumulative fatigue. Apply 10-15% reduction: Elite 26-28/min, Intermediate 17-19/min, Beginner 10-12/min. Round 3 (after side plank left): Maximum accumulated fatigue from all previous holds and sit-ups. Apply 20-25% reduction from fresh: Elite 22-25/min, Intermediate 15-17/min, Beginner 8-10/min. Total projections: - L10 (Elite): 32 + 28 + 25 = 85 sit-ups, but top performers could push to 90-95 - L9: 30 + 26 + 23 = 79, scaling to ~85 - L8: 28 + 24 + 21 = 73, scaling to ~75-80 - L7: 26 + 22 + 19 = 67, scaling to ~70-75 - L6: 24 + 20 + 17 = 61, scaling to ~65 - L5 (Median): 22 + 18 + 15 = 55, scaling to ~60 - L4: 20 + 16 + 13 = 49, scaling to ~50-55 - L3: 18 + 14 + 11 = 43, scaling to ~45 - L2: 15 + 12 + 9 = 36, scaling to ~40 - L1: 12 + 10 + 8 = 30 Cross-referencing with Annie (50-40-30-20-10 double-under + sit-up = 150 total sit-ups): Annie L10 completes in 5-6 minutes, L5 in 8-10 minutes, L1 in 13-16 minutes. However, Annie's sit-ups are broken up by double-unders and done in decreasing rep schemes, while this workout is pure AMRAP sit-ups with isometric holds. The continuous nature and core pre-fatigue from holds suggests lower total numbers than Annie's 150 sit-ups. Adjusting upward slightly based on the fact that elite athletes can push through fatigue better than my initial conservative estimates, final benchmarks: L10: ~150 reps, L5: ~90 reps, L1: ~30 reps.

Modality Profile

All four movements (Hollow Hold, Sit-Up, Side Plank, Superman) are bodyweight gymnastics movements focused on core strength and stability.