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by Dave Durante

“Durante Core”

verified

Power Monkey Fitness Benchmark WOD

103.7K 3.4K
  • 5 Rounds for Time
  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck Ups
  • 10 second Hollow Hold
  • 1 minute Rest

With a running clock, perform 5 rounds of the prescribed work in the order written as fast as possible (“For Time“). Rest 1 minute between each round.

Score is the total time it takes to complete all 5 rounds including each rest period.

Tips and Strategy

Due to the built-in rest in “Durante Core,” go as fast and as unbroken as possible during each of the 4 movements, while maintaining good form.

You only reap the rewards of “Durant Core” if you perform the movements with virtuosity and execute these common movements uncommonly well, so prioritize good form over a good time.

Intended Stimulus

“Durante Core” should feel very muscularly fatiguing. Your core should be on fire within the first 2 rounds. This is a true interval WOD: attack the movements when you’re working, and enjoy the rest when it comes. This workout is perfect as a standalone WOD, or as a way to finish a cardio-based workout like “Griff” or “Boat Race.”

Scaling Options

The movements in “Durante Core” aren’t particularly high skill, but they do require significant core strength to complete. Scale the movements so you can perform them as unbroken as possible, as safely as possible.

Beginner
5 Rounds
10 Supported Hollow Rocks (hands hold at hamstrings)
10 Modified V-Ups (bend knees as much as needed)
10 Tuck Ups
10 second Supported Hollow Hold (hands hold at hamstrings)
1 minute Rest


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namesake photo

Background: The “Durante Core” benchmark workouts are a series of core conditioning WODs from David Durante @davedurante, 2008 USA Olympic Gymnastics Team member and multiple time USA Gymnastics National Champion. Durante also wrote and developed the CrossFit Gymnastics Advanced program.

We first found this original “Durante Core” WOD posted by CrossFit Mayhem @thecrossfitmayhem (Cookeville, TN, USA) as their workout of the day for November 17, 2016. The next month, Power Monkey Fitness @powermonkeyfitness posted a video on their YouTube Channel of Dave Durante flawlessly performing one round of the workout.

See also: All Durante Core WODs

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