Workout Description

Why This Workout Is Easy

This workout features basic gymnastics holds and rolls with generous built-in rest periods. The 1-minute rest between rounds prevents significant fatigue accumulation. The 10-second holds are brief enough to be manageable, and alligator rolls, while challenging for coordination, don't create substantial metabolic stress. The work-to-rest ratio heavily favors recovery, making this accessible for most athletes.

Benchmark Times for Durante Core 3 (Holds)

• Elite: <4:00
• Advanced: 5:00-6:00
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Flexibility (7/10): Arch holds demand significant spinal extension, while alligator rolls require thoracic mobility and shoulder flexibility.
• Stamina (4/10): Core musculature is challenged through isometric holds and dynamic movement, but one-minute rest periods allow substantial recovery.
• Strength (3/10): Isometric core strength is tested through holds, while alligator rolls require moderate trunk and upper body strength.
• Endurance (2/10): Short intervals with built-in rest periods limit cardiovascular demand. Total work time is brief with significant recovery between rounds.
• Power (2/10): Alligator rolls have a mild power component, but most movements are controlled and isometric in nature.
• Speed (1/10): Deliberate, controlled movement patterns with prescribed rest periods. No emphasis on quick transitions or rapid cycling.

Movements

• Hollow Hold
• Arch Hold

Scaling Options

Reduce hold times to 5 seconds if unable to maintain position for full 10 seconds. For hollow holds, bend knees or keep arms by sides. For arch holds, keep arms by sides or support chest slightly off ground. Modify alligator rolls to smaller rotation angles or break into segments. Can reduce to 3-4 rounds if needed. Increase rest to 90 seconds if recovery is insufficient.

Scaling Explanation

Scale if unable to maintain proper position for full hold duration or if form deteriorates significantly during rolls. Signs to scale include lower back lifting in hollow hold, inability to lift chest in arch hold, or loss of body tension during rolls. Prioritize perfect position over duration - better to do 5 seconds with excellent form than 10 seconds broken. Target effort level should be challenging but controllable, allowing maintenance of proper position across all rounds.

Intended Stimulus

This is a core control and stability workout targeting the anterior and posterior chain through isometric holds and dynamic movement. The short work intervals with generous rest make this primarily phosphagen system focused. The main challenge is maintaining strict body position and control through fatigue across multiple rounds. Time domain is short (under 10 minutes total work time) with emphasis on quality over speed.

Coach Insight

Focus on maximum tension during static holds - squeeze glutes, quads, and abs. For hollow holds, maintain lower back contact with ground and pointed toes. In arch holds, keep legs straight and together, arms overhead. For alligator rolls, initiate movement from core while maintaining a rigid body position. Don't rush between movements - use the rest period to reset position and breathing. Common faults include breaking body position during rolls and allowing hips to sag in holds.

Benchmark Notes

This is a gymnastics-focused workout with isometric holds and transitions. Breaking down the components: 1. Each round consists of: - 10s Hollow Hold: 10 sec - 10 Alligator Rolls: ~3 sec per roll = 30 sec - 10s Arch Hold: 10 sec - 1 min Rest: 60 sec Base round time: 110 seconds 2. Fatigue factors: - Rounds 1-2: 110 sec (1.0x) - Rounds 3-4: 121 sec (1.1x) - Round 5: 132 sec (1.2x) 3. Total time calculation: - Elite (L10): ~4:00 (240 sec) - Intermediate (L5): ~8:00 (480 sec) - Beginner (L1): ~12:00 (720 sec) This workout is most similar to Annie (50-40-30-20-10 double-unders and sit-ups) in terms of duration and core/gymnastics focus, though slightly shorter. Annie benchmarks are L10: 300-360s, L5: 480-600s, L1: 780-960s. We've adjusted down ~20% due to shorter total work volume and built-in rest periods. Recap: Male/Female (same standards) L10: 4:00 (240s) L5: 8:00 (480s) L1: 12:00 (720s)

Modality Profile

All three movements (Hollow Hold, Alligator Roll, Arch Hold) are bodyweight/gymnastics movements requiring no external load or cyclical cardio. Hollow Hold and Arch Hold are static gymnastics holds, while Alligator Roll is a dynamic bodyweight movement.