10 Hollow Rocks

10 V-Ups

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.

Intended Stimulus

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.

Scaling Options

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.


5 Rounds

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