10 Hollow Rocks
10 Tuck Ups
10 second Hollow
Hold 1 minute Rest
With a running clock, as fast as possible perform the prescribed work in the order written. Rest one minute after each round.
Tips and Strategy
Due to the built-in rest, go as fast and as unbroken as possible during each of the 4 movements. You only reap the rewards if you perform the movements with virtuosity and execute these common movements uncommonly well, so prioritize good form over a good time.
It should feel very muscularly fatiguing. Your core should be on fire within the first 2 rounds. This is a true interval WOD: attack the movements when you’re working, and enjoy the rest when it comes. This workout is perfect as a standalone WOD, or as a way to finish a cardio-based workout.
The movements aren’t particularly high skill, but they do require significant core strength to complete. Scale the movements so you can perform them as unbroken as possible, as safely as possible.
10 Supported Hollow Rocks (hands hold at hamstrings)
10 Modified V-Ups (bend knees as much as needed)
10 Tuck Ups
10 second Supported Hollow Hold (hands hold at hamstrings)
1 minute Rest