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 some 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 sustain 60-70 sit-ups per minute when fresh, intermediate athletes 40-50 per minute, and beginners 20-30 per minute. 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 55-65 reps, Intermediate 35-45 reps, Beginner 20-25 reps. Round 2 (after side plank right): Additional core fatigue from the side plank, plus cumulative fatigue from round 1. The 10-second rests are minimal recovery. Expected degradation of 10-15%: Elite 50-55 reps, Intermediate 30-40 reps, Beginner 18-22 reps. Round 3 (after side plank left): Maximum accumulated fatigue from all previous holds and sit-ups. The superman arch also engages the posterior chain but shouldn't directly limit sit-ups. Expected degradation of 15-20% from round 1: Elite 45-50 reps, Intermediate 28-35 reps, Beginner 16-20 reps. Total projections: Elite (L9-L10): 150-170 reps, Advanced (L7-L8): 120-140 reps, Intermediate (L5-L6): 90-110 reps, Novice (L3-L4): 60-80 reps, Beginner (L1-L2): 30-50 reps. This workout is similar to portions of benchmark workouts like Annie (which includes sit-ups) but focuses purely on core endurance. The isometric holds create a unique fatigue pattern that progressively limits sit-up output. Final targets: L10: 160+ reps, L5: 90 reps, L1: 30 reps

Modality Profile

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