66 Plank Hold Workouts (WODs)

Stimulus Travel WOD 18

CrossFit Stimulus Travel WOD

For Max Effort
15 second Plank
15 second Rest
30 second Plank
30 second Rest
45 second Plank
45 second Rest
1 minute Plank
1 minute Rest
Max Effort Plank
1 minute Rest
Max Effort Plank

(Home)WORK #43

by Heather Black

4 minute tabata
plank up-downs
4 minute tabata
plank hip dips
4 minute tabata
side plank dips, left
4 minute tabata
side plank dips, right
tabata = :20 work/:10 rest
1 minute rest between tabatas

Wet Noodle

by Trent Simmons

For Time (with a Partner)
150 GHD Sit-Ups
Ring Plank*

*While Partner A performs GHD Sit-Ups, Partner B holds a feet elevated ring plank.

Plank Hold, GHD Sit-Up ...

Stimulus Travel WOD 17

CrossFit Stimulus Travel WOD

5 Rounds for Time
5 Push-Ups
30 second Plank
5 Push-Ups
30 second Plank
1 minute Rest

Plank Hold, Push-Up ...

Custom Workout Program

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(Home)WORK #4

by Heather Black

20 minute AMRAP
12 v-ups
6 burpees
12 plank shoulder taps
6 burpees
12 windshield wipers
6 burpees

Plank Hold, Burpee, V-Up ...

Bare Cove Travel WOD 31

Limited Equipment Workout by @rcfbarecove

5 Rounds for Time
5 Push-Ups
30 second Plank Hold
5 Push-Ups
30 second Plank Hold
Rest 1 minute

Plank Hold, Push-Up ...

Living Room Mash 30

Home WOD by WOD Roulette

AMRAP in 20 minutes
4 Box Step-Ups (24/20 in)
4 Jumping Jacks
4 Shoulder Taps
Continue with this pattern, adding 4 reps to each movement after every round.

Plank Hold, Box Step-Up, Jumping Jack ...

Alan

OUTAthletics Hero WOD

For Time
1.5 mile Run
60 Plank Shoulder Taps
15 V-Ups
40 Plank Shoulder Taps
15 V-Ups
40 Plank Shoulder Taps
15 V-Ups
60 Plank Shoulder Taps
1.5 mile Run

Plank Hold, Run/Running, V-Up ...

Chief Jason Byrd

Hero WOD

4 Rounds for Time
3 Flights Stairs with Air Pack
10 Sandbag Squats (100/75 lb)
10 Sandbag Plank Pulls (100/75 lb)
10 Sandbag Cleans (100/75 lb)
10 Sandbag Glute Bridges (100/75 lb)

Plank Hold, Clean, Front Squat ...

One Zone Home WOD 3

CrossFit One Zone Home WOD

AMRAP in 15 minutes
10 Burpees
20 Alternating Reverse Lunges
30 Shoulder Taps

Plank Hold, Burpee, Lunge ...

Movement Monday WOD 1

Wodstar Movement Monday WOD

Buy-In: 50 Burpees

Directly into, 10 Rounds of:
3 Inverted Burpees
12 Shoulder Taps

Plank Hold, Burpee, Inverted Burpee ...

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One Zone Home WOD 5

CrossFit One Zone Home WOD

3 Rounds for Time
20 Single-Leg Glute Bridges (Right)
30 second Right Side Plank
10 Alternating Jumping Lunges
400 meter Run
10 Alternating Jumping Lunges
30 second Left Side Plank
20 Single-Leg Glute Bridges (Left)

Plank Hold, Lunge, Run/Running ...

Bare Cove Travel WOD 2

Limited Equipment Workout by @rcfbarecove

3 Rounds for Time
800 meter Run
2 minute Plank Hold
25 Mountain Climbers

Plank Hold, Mountain Climber, Run/Running ...

Bare Cove Travel WOD 40

Limited Equipment Workout by @rcfbarecove

For Time
10 Rounds of:
5 Push-Ups
30 second Plank Hold
Directly into, 3 Rounds of:
100 meter Sprint

Plank Hold, Push-Up, Run/Running ...

Contagion

by Ryan Garcia

For Time
1 mile Run
20 Eight-Count Body Builders*
800 meter Run
35 Eight-Count Body Builders*
400 meter
50 Eight-Count Body Builders*
200 meter
*1 Body Builder:
1: Hands on The Ground
2: Feet Jump Back To Push Up Plank
3: Chest On The Ground (Bottom Push Up Position)
4: Back To Plank Position (Top Push Up Position)
5. Wide Stance (Like A Jumping Jack)
6. Narrow Stance (Back To Plank Position)
7. Feet Jump Forward to Hands
8. Stand Tall

Plank Hold, Jumping Jack, Push-Up, Run/Running ...

Living Room Mash 6

Home WOD by WOD Roulette

For Time
10 minute Plank Hold
Every time you rest, perform:
4 Burpees
6 Hand Release Push-Ups
8 Alternating Pistols

Plank Hold, Burpee, Pistol, Push-Up ...

Home Core

Home WOD by Margaux Alverez

3 Rounds for Time
15 Dumbbell Sit-Ups (50/35 lb)
20 Dumbbell Russian Twists (50/35 lb)
10 Right Side Plank with Hip Raises
10 Left Side Plank with Hip Raises
10 V-Ups

Plank Hold, Russian Twist, Sit-Up, V-Up ...

Ahmaud Arbery

Monroe County CrossFit Memorial WOD

4 Rounds for Time
400 meter Run
2 minute Plank Hold (cumulative)
23 Box Jumps (24/20 in)
20 Alternating Kettlebell Snatches (50/35 lb)

Plank Hold, Box Jump, Run/Running, Snatch ...

Living Room Mash 36

Home WOD by WOD Roulette

For Time
5 minute Accumulated Plank Hold
5 minute Accumulated Left-Side Plank Hold
5 minute Accumulated Right-Side Plank Hold
Every rest, perform:
2 Handstand Push-Ups
4 Burpees
8 Air Squats

Plank Hold, Air Squat, Burpee, Handstand Push-Up ...

Rep. John Lewis

Memorial WOD

16 Rounds for Time
2 minute Ruck March (30/20 lb)
45 Mountain Climbers (2-count)
33 Plank Shoulder Taps (2-count)
13 Ruck Thrusters (30/20 lb)
Ruck stays on the whole time except during the Thrusters, when it's used as the weight.

Plank Hold, Mountain Climber, Thruster, Weighted Walk/Run ...

Bare Cove Travel WOD 43

Limited Equipment Workout by @rcfbarecove

AMRAP in 20 minutes
20 Lunges
20 Squat Jumps
40 Plank Shoulder Taps
1 mile Run
150 Air Squats
1 mile Run

Plank Hold, Air Squat, Lunge, Run/Running ...

Verified Benchmark WODs

More WODs

Plank Hold WODs

Stimulus Travel WOD 18

(Home)WORK #43

Wet Noodle

Stimulus Travel WOD 17

Custom Workout Program

(Home)WORK #4

Bare Cove Travel WOD 31

Living Room Mash 30

Alan

Chief Jason Byrd

One Zone Home WOD 3

Movement Monday WOD 1

5X More WODs

One Zone Home WOD 5

Bare Cove Travel WOD 2

Bare Cove Travel WOD 40

Contagion

Living Room Mash 6

Home Core

Ahmaud Arbery

Living Room Mash 36

Rep. John Lewis

Bare Cove Travel WOD 43

Thank you

Verified Benchmark WODs

More WODs

Plank Hold WODs

Stimulus Travel WOD 18

(Home)WORK #43

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