4 Rounds
30 sec Hollow Rock Hold
5 V-Ups
10 Hollow Rocks


Rest 1min between each round or partner up and do Round for Round.

Every 90 seconds, 4 rounds:
6 Around the world with plate above head (15kg)
20 Russian Twists and then hold the Hollow Rock position for 20-30 seconds


Goal is to maximise the amount of time spent in the hollow rock position.

3 Rounds: (TABATA STYLE; 20secs on: 10secs off)

• 8 Fast V-Ups
• 15 Tuck Crunches
• 30 sec Hollow Rocks
• 30 sec Superman
• Then Rest 1 min into Max Bridge Hold.

Be sure to use the rest between the crunches and hollow rocks because those 30secs get really hard.

PLANK WORKOUT

• Accumulate 6mins of the following in 8mins;
• 2min Plank hold
• 2min Side Plank (each side, total 4mins)

I tried to challenge myself by adding weight and doing it on the boxes but for beginners this can be performed on the ground.

Tabata Core - 20secs ON: 10secs OFF

• Around the World (hanging wipers, Acc 50reps) or scaled hanging knee wipers, acc 100reps)
• AB Mat Sit-Ups (10-12 reps) (scaled 6-8reps)

Maintain 10/12 AB Mat Sit-Ups on every 2nd set of Tabata, while trying to continue to accumulate 50reps of Around the world ? on the opposite round of Tabata.