Jun 12, 2026
Everyday Athlete
Plank + Hollow Benchmark Test
Main WOD
- - Plank hold
- - Hollow body hold
Week 24 • Block 6 (Week 4/4) • Test Day
This Week's Focus
Core Durability
Accumulated hold time benchmark.
Benchmark Test: Plank + Hollow Benchmark
Warm-Up
- - 5 minutes of light cardio (jog, cycle, or row)
- - Dynamic stretches focusing on core: torso twists, arm circles, and hip openers for 5-10 minutes
- - 2 rounds of 10 plank shoulder taps and 10 hollow rocks to activate core muscles
Recovery
- - 5-10 minutes of light walking to recover heart rate
- - Gentle stretching of the core muscles
Mobility
- - Cat-Cow stretch for 2 minutes
- - Child's pose for 2 minutes
Coaching Advice
Target time: Hold at least 4:30 (270 seconds) total during the benchmark.
How to pace: Start at a steady pace to build endurance, but keep some energy in reserve for the hollow hold.
How to be competitive: For a competitive edge, transition quickly between holds and maintain a strong core posture to minimize fatigue.
What you should feel: During this test, you should feel your core engaging deeply without any excessive tension; aim for a strong, stable feeling. Afterward, expect slight fatigue in the core but a sense of accomplishment.
Coach Note
This workout tests your core durability, aligning with our current focus. The plank holds stability while the hollow holds challenge the core under tension. Maintain a consistent breathing pattern to enhance your endurance throughout the test.