Workout of the day
Today we’re going to torch that core and challenge your stamina. This is a core-centric WOD with a slight twist. Get ready to push yourself and keep moving through the rounds!
The workout of the day consists of:
5 rounds for time of:
- 20 Supermans
- 20 Hollow Rocks
Scaling
Beginner:
- 20 Supermans from knees
- 20 Hollow Rocks with bent knees (tuck position) Intermediate:
- 15 Supermans
- 15 Hollow Rocks RX:
- As written
For scaling reps, reduce to 15 per movement if needed.
No equipment
For those without equipment:
- Supermans can be performed lying on the floor
- Hollow Rocks can be performed on a mattress or soft carpet for comfort
Warmup
3 rounds of:
- 30 seconds of Jumping Jacks
- 30 seconds of Arm Circles (15 seconds each side)
- 30 seconds of Leg Swings (15 seconds each leg)
- 30 seconds of Inch Worms
- 30 seconds of Air Squats
Cooldown
Hold each stretch for 30 seconds:
- Active Hang
- Seated Forward Fold
- Child’s Pose
- Thread the Needle (each side)
