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16 WODs were found

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Superman Hold/Arch Hold WODs

The Superman Hold (a.k.a. Arch Hold) is a static hold position in which the athlete starts lying face down on the floor with arms and legs extended. Arch the back such that the chest and lower thighs come off of the ground and hold that position for the prescribed duration.

An Arch Up is a variant of the Superman/Arch Hold hold in which the athlete reaches the top of the hold position, then releases back to the start position. This counts as one repetition.

Also show WODs you can do with any movement

Durante Core 2

by Dave Durante

5 Rounds
10 Arch Rocks
10 Arch Ups
10 second Arch Hold
1 minute Rest

You may also be interested in these:

Durante Core 3 (Rocks)

by Dave Durante

5 Rounds
10 Hollow Rocks
10 Alligator Rolls
10 Arch Rocks
1 minute Rest

Superman Hold/Arch Hold, Hollow Rock ...

Durante Core 3 (Holds)

by Dave Durante

5 Rounds
10 seconds Hollow Hold
10 Alligator Rolls
10 seconds Arch Hold
1 minute Rest

Superman Hold/Arch Hold, Hollow Hold ...

Living Room Mash 23

Home WOD by WOD Roulette

AMRAP in 15 minutes
3 Stand-Up Sit-Ups
3 Supermans
6 Stand-Up Sit-Ups
6 Supermans
Continue with this pattern, adding 3 repetitions to each movement every round.

Superman Hold/Arch Hold, Sit-Up ...

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Living Room Mash 47

Home WOD by WOD Roulette

For Time
10-9-8-7-6-5-4-3-2-1 Up Downs
20-18-16-14-12-10-8-6-4-2 Push-Ups
30-27-24-21-18-15-12-9-6-3 Arch Ups

Superman Hold/Arch Hold, Burpee, Push-Up ...

Living Room Mash 7

Home WOD by WOD Roulette

For Time
500 Step-Ups (24/20 in)
Every 50 reps, perform:
10 Push-Ups
10 Sit-Ups
10 Arch Ups

Superman Hold/Arch Hold, Box Step-Up, Push-Up, Sit-Up ...

Living Room Mash 13

Home WOD by WOD Roulette

AMRAP in 20 minutes
2 Overhead Squats (any load)
2 Jumping Lunges
2 Arch Ups
2 Sit-Ups
4 Overhead Squats (any load)
4 Jumping Lunges
4 Arch Ups
4 Sit-Ups
Continue with this pattern, adding 2 repetitions on each movement each round.

Superman Hold/Arch Hold, Lunge, Overhead Squat, Sit-Up ...

Living Room Mash 45

Coach Creation WOD

5 Rounds for Time
400 meter Run
30 Jumping Squats
20 Arch Ups
10 Handstand Push-Ups

Superman Hold/Arch Hold, Air Squat, Handstand Push-Up, Run (Running)...

Long Cycle Burpee Madness

CrossFit Stimulus Travel WOD

50 Rounds for Time
1 Air Squat
1 Push-Up
1 Sit-Up
1 Superman
1 Tuck Jump

Superman Hold/Arch Hold, Air Squat, Push-Up, Sit-Up, Tuck Jump ...

19’s Heroes

CrossFit Guarda Tribute WOD

For Time
100 Double-Unders
90 Superman Holds
80 Shotguns
70 Jumping Lunges
60 Reverse Snow Angels
50 Handstand Push-Ups
60 Reverse Snow Angels
70 Jumping Lunges
80 Shotguns
90 Superman Holds
100 Double-Unders

Superman Hold/Arch Hold, Double-Under, Handstand Push-Up, Lunge, Tuck Up ...

(Home)WORK #19

by Heather Black

tabata jump squats
tabata flutter kicks
tabata wide push ups
tabata superman holds
tabata mountain climbers
tabata = 4 minutes (8 sets) of :20 work/:10 rest
rest 1 minute between tabatas

Superman Hold/Arch Hold, Air Squat, Flutter Kick/Leg Raise, Mountain Climber, Push-Up ...

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One Zone Home WOD 6

CrossFit One Zone Home WOD

AMRAP in 20 minutes
5 V-Ups
10 Push-Ups
15 Air Squats
10 Bench Dips
5 Supermans

Superman Hold/Arch Hold, Air Squat, Dip/Ring Dip/Tricep Dip, Push-Up, V-Up ...

Rona

Coach Creation Tribute WOD

For Time
Cash-In: 1,900 meter Run
Then, 1-2-3-4-5-6-7-8-9 reps of:
Air Squats
Plank Walk Outs
Lunges (each leg)
Push-Ups
Arch Ups
Butterfly Sit-Ups
Burpees
Deck Squats

Superman Hold/Arch Hold, Air Squat, Burpee, Lunge, Push-Up, Run (Running), Sit-Up ...

Living Room Mash 32

Home WOD by WOD Roulette

For Time
1,500 Accumulated Repetitions
Choose freely from this pool of movements:
Air Squats
Arch Ups
Burpees
Jumping Jacks
Lunges
Pistols
Push-Up
Sit-Ups
Step-Ups
Up Downs

Superman Hold/Arch Hold, Air Squat, Box Step-Up, Burpee, Jumping Jack, Lunge, Pistol, Push-Up, Sit-Up ...

Jordy’s Goodbye

CrossFit Kampen Tribute WOD

For Time (with a Partner)
800 meter Farmer Carry (24/16kg)
100 Air Squats / Plank Hold
90 Pull-Ups / Superman Hold
80 Sit-Ups / Wall Sit Hold
70 Burpees / Hang Hold
60 Hand-Release Push-Ups / Handstand Hold
50 Buddy Deadlifts (100/70 kg)
400 meter Farmer Carry (24/16 kg)

Superman Hold/Arch Hold, Air Squat, Burpee, Deadlift, Farmer's Carry, Handstand Hold, Hang Hold, Plank Hold, Pull-Up, Push-Up, Sit-Up, Wall Sit ...

(Home)WORK #11

by Heather Black

for time:
10 burpees
20 tricep dips
30 v-ups
40 lunges
50 push ups
60 reverse crunches
70 glute bridges
80 squats
90 sit ups
100 supermans

Superman Hold/Arch Hold, Air Squat, Burpee, Dip/Ring Dip/Tricep Dip, Lunge, Push-Up, Sit-Up, V-Up ...

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