Fixed Rounds


5 Rounds

10 seconds Hollow Hold

10 Alligator Rolls

10 seconds Arch Hold

1 minute Rest


Rest 1 minute between each round. Repeat 5 times.

The score will be total time it takes to complete all 5 rounds including each rest period.

This workout can be used for accessory work or as a core finisher after a WOD.

In the comments on his demo video, Dave Durante posted: “begin with 10 repetitions [or seconds, each]” and build up over time (“building up to 60 reps or 60 sec respectively”).

The goal should be to increase the total repetitions (or seconds for the holds) of each movement while retaining the ability to perform the entire series unbroken.