“Durante Core 3 (Holds)”

Power Monkey Fitness Benchmark WOD by Dave Durante

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  • 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.

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namesake photo
Background: The "Durante Core" benchmark workouts are a series of different abdominal workouts that focus on improving an athlete's core conditioning.

Each workout bears the name of David Durante, 2008 USA Olympic Gymnastics Team member and multiple time USA Gymnastics National Champion, who wrote and developed the CrossFit Gymnastics Advanced program.

"Durante Core 3 (Holds)" is the fourth iteration in the Durante Core series and was first posted on the PowerMonkeyFitness YouTube Channel.

See also: All Durante Core WODs
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