Workout Description

Why This Workout Is Medium

While the dumbbell weights are moderately heavy for core movements, the rep scheme and movement pattern allow natural breaks between exercises. The 3-round format keeps volume manageable, and movements don't significantly interfere with each other. Core fatigue builds progressively but isn't overwhelming. Most CrossFitters can complete this in 12-15 minutes with some strategic rest periods.

Benchmark Times for Home Core

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High volume of core-focused movements with weighted implements creates significant local muscular endurance demands, especially in trunk stabilizers.
• Flexibility (5/10): Side planks, V-ups, and weighted trunk movements require good hip flexor mobility and thoracic extension capabilities.
• Endurance (4/10): Moderate cardiovascular demand from continuous core work. Three rounds creates sustained effort but allows natural rest during transitions between movements.
• Strength (3/10): Moderate weighted implements for sit-ups and Russian twists provide some strength stimulus, but focus is more on endurance than maximal strength.
• Speed (3/10): While performed for time, movements require control and proper form over speed. Quick transitions possible between exercises.
• Power (1/10): Movements are controlled and deliberate rather than explosive. Focus is on stability and control through core positions.

Movements

• V-Up

Scaling Options

Reduce dumbbell weight to 35/20 lbs or substitute with plate/med ball. For sit-ups, anchor feet under wall/rig or have partner hold. Scale Russian twists to seated knee tucks or dead bugs. Side plank holds instead of hip raises (20-30s). Substitute V-ups with hollow rocks or bent knee V-ups. Can reduce to 2 rounds or cap time at 20 minutes.

Scaling Explanation

Scale if unable to maintain hollow body position during V-ups, or if side plank form breaks down before 10 reps. Priority is maintaining midline control throughout all movements - reduce load/complexity to ensure quality positions. Target effort should feel 7/10 intensity with ability to maintain form. Scale to finish in under 20 minutes while keeping work:rest ratio around 3:1.

Intended Stimulus

Moderate-paced glycolytic workout targeting core stability and midline control, typically lasting 12-18 minutes. Primary focus is on trunk strength endurance and rotational power development. The workout challenges both anti-rotation stability and dynamic core movement patterns.

Coach Insight

Break up the Russian twists early - sets of 10+10 recommended. Keep dumbbell close to body during sit-ups for efficiency. Maintain quality side plank position before adding hip raises. For V-ups, focus on hollow body position at bottom rather than rushing reps. Rest 2-3 breaths between movements but minimize transitions. Aim for consistent round times with a slight fade in pace.

Benchmark Notes

This core-focused workout is most similar to Annie (50-40-30-20-10 double-unders + sit-ups) in terms of movement patterns and total volume, though with added complexity from the weighted implements. Breakdown per round: DB Sit-Ups (15): 2.5-3s/rep = 38-45s DB Russian Twists (20): 2-2.5s/rep = 40-50s Side Plank Hip Raises (20 total): 2s/rep = 40s V-Ups (10): 2s/rep = 20s Transitions: 4 movements × 5s = 20s Base round time: ~160s fresh Fatigue multipliers: Round 1: 1.0x = 160s Round 2: 1.2x = 192s Round 3: 1.3x = 208s Total projected time: 560s (9:20) for average athlete Comparing to Annie benchmark (L5: 480-600s), this should be slightly slower due to: - Added weight on sit-ups and twists (+10%) - More complex movement pattern transitions (+5%) - Greater core fatigue accumulation (+5%) Final targets: Male L10: 5:00 (300s) Male L5: 9:00 (540s) Male L1: 15:00 (900s) Female L10: 6:00 (360s) Female L5: 10:00 (600s) Female L1: 16:00 (960s)

Modality Profile

The workout contains 4 movements: Dumbbell Sit Up (W - weighted variation), Dumbbell Russian Twist (W - weighted variation), Side Plank With Hip Raise (G - bodyweight), and V-Up (G - bodyweight). With 2 weighted movements and 2 bodyweight movements, this creates a 50/50 split between Gymnastics and Weightlifting, with no Monostructural movements present.