Power Monkey Fitness Benchmark WOD
- 5 Rounds for Time
- 10 Hollow Rocks
- 10 V-Ups
- 10 Tuck Ups
- 10 second Hollow Hold
- 1 minute Rest
With a running clock, as fast as possible perform the prescribed work in the order written. Rest one minute after 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.
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.
“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.”
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.
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
About the wod
Background: The “Durante Core” benchmark workouts are a series of abdominal workouts that focus on improving an athlete’s core conditioning.
Each workout bears the name of David Durante @davedurante, 2008 USA Olympic Gymnastics Team member and multiple time USA Gymnastics National Champion, who 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