Workout Description

Why This Workout Is Hard

This workout creates a brutal combination of isometric core endurance with heavy front squats under fatigue. The hollow body hold will quickly exhaust the core, making the 135/95lb front squats significantly harder as athletes break frequently. The penalty structure forces athletes back to compromised positions repeatedly. Most will need to scale the weight as core fatigue accumulates, and the continuous nature prevents meaningful recovery between elements.

Benchmark Times for No Where to Hide

• Elite: <4:10
• Advanced: 3:45-3:20
• Intermediate: 2:55-2:30
• Beginner: >0:50

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Isometric hollow body hold tests core stamina extensively, while front squats under fatigue challenge leg stamina. High volume potential over ten minutes.
• Endurance (7/10): Ten minutes of continuous work with minimal rest creates significant cardiovascular demand, especially as the hollow body hold becomes increasingly difficult to maintain.
• Strength (6/10): Front squats at 135/95 pounds require moderate strength, while hollow body hold demands significant core strength endurance rather than maximal strength.
• Flexibility (4/10): Hollow body position requires good hip flexor and thoracic spine mobility. Front squats demand ankle and hip mobility for proper depth.
• Speed (3/10): Transitions between hollow hold and front squats must be efficient, but the isometric nature of the hold limits overall cycling speed.
• Power (2/10): Minimal explosive movement required. Front squats performed under fatigue will be more grinding than explosive. Hollow hold is purely isometric.

Movements

• Front Squat
• Dumbbell Hollow Body Hold

Benchmark Notes

This is a 10-minute AMRAP with a unique format: maximum dumbbell hollow body hold time, with 8 front squats (135/95) performed every time the hollow body hold is broken. Since no scoring method was provided, I'm analyzing this as a rep-based workout where total front squats completed would be tracked. The hollow body hold acts as the primary movement with front squats as penalty/transition work. For hollow body holds, elite athletes can maintain 60-90 seconds unbroken when fresh, intermediate athletes 30-45 seconds, and beginners 15-30 seconds. As fatigue accumulates over 10 minutes, hold times will degrade significantly. Assuming athletes break the hold every 45-60 seconds initially (elite), degrading to 20-30 seconds by the end, this would result in approximately 12-15 breaks over 10 minutes. Each break requires 8 front squats at 135/95 lbs, which takes 20-25 seconds including transition time. Elite athletes might complete 25-30 sets of front squats (200-240 total reps), intermediate athletes 15-20 sets (120-160 reps), and beginners 8-12 sets (64-96 reps). The front squat load is moderate but will become challenging as core fatigue from hollow holds affects stability. I referenced similar AMRAP formats but this workout is unique in its penalty-style structure. Final targets: L10: ~250 reps, L5: ~150 reps, L1: ~50 reps.

Modality Profile

Two movements: Dumbbell Hollow Body Hold (gymnastics bodyweight core movement) and Front Squat (weightlifting with external load). Equal split between gymnastics and weightlifting modalities.