Apr 17, 2026
No Equipment Athlete
Hollow/Side Plank Benchmark
Main WOD
- - Hollow Hold - Accumulate time for total 2 minutes
- - Side Plank (Right) - Accumulate time for total 1 minute
- - Side Plank (Left) - Accumulate time for total 1 minute
Week 16 • Block 4 (Week 4/4) • Test Day
This Week's Focus
Core Strength
Accumulated time benchmark.
Benchmark Test: Hollow/Side Plank Benchmark
Warm-Up
- - 5 minutes of dynamic stretching (arm circles, leg swings, hip openers)
- - 2 rounds of: 15 Hollow Rocks, 10 Side Plank Up-Downs (5 each side)
- - 1 minute of plank holds at a comfortable pace
Recovery
- - 5 minutes of deep breathing exercises
- - Gentle static stretching focusing on the core and sides
Mobility
- - Cat-Cow stretches for 2 minutes
- - Thoracic spine rotations for 1 minute each side
Coaching Advice
Target time: Complete all exercises under 6:00
How to pace: Start at a manageable pace during the hollow hold, aiming to hold for equal intervals if possible.
How to be competitive: Aim to beat your previous best time by at least 15 seconds; focus on maintaining form instead of rushing through holds.
What you should feel: During the benchmark, you should feel engaged in the core and a burn through the sides. Post-workout, expect some core fatigue but overall satisfaction from the effort.
Coach Note
Today’s benchmark test focuses on core strength and endurance, aligning with the current block’s goal. Proper pacing is crucial; try to maintain hollow holds and side planks without form breaking too early to maximize the total accumulated time. This session tests your stability and strengthening in the core, essential for the next training phase.