WED · SEP 16

CORE + ARMOR

Own the 40-second core intervals, keep the armor circuit steady and clean, then finish with patient mobility instead of racing the holds.

36 minutes4 blocks+100 WORKOUT XP

Core Clock

12-minute intervals · 40 seconds work / 20 seconds transition · Record reps each interval · total reps + station output

Hollow Rocks40 seconds · record reps
Keep your lower back pressed down as you rock smoothly without losing the hollow position.
Hanging Straight-Leg Raise40 seconds · record reps
Keep the legs long and raise them with your trunk instead of swinging from the bar.
Side-Plank Reach-Through40 seconds · record reps
Hold a strong side plank and rotate the top arm underneath without letting the hips drop.
Medicine-Ball Russian Twist40 seconds · record reps
Rotate through the shoulders and torso while keeping the ball controlled close to the body.

10-minute work block · Cycle continuously until time · rounds + movements

Copenhagen Plank — Right20 seconds
Drive the right leg into the bench and hold the body in one straight line without letting the hips sag.
Copenhagen Plank — Left20 seconds
Drive the left leg into the bench and hold the body in one straight line without letting the hips sag.
Scapular Push-Ups10 reps
Keep the elbows straight as the shoulder blades glide together and then press fully apart.
Tibialis Raises15 reps
Keep the heels planted and lift the toes toward the shins through a controlled full range.
Single-Leg Calf Iso20 seconds each side
Rise tall on one foot and hold a strong calf position without letting the ankle roll outward.

6-minute work block · Cycle continuously until time · rounds + movements

V-Ups12 reps
Lift the legs and torso together, reach toward the feet, and lower under control without arching the back.
Forearm Plank30 seconds
Brace from shoulders to heels and hold a straight body line without letting the hips sag or rise.
Reverse Crunch15 reps
Curl the pelvis toward the ribs and lower with control instead of swinging the legs.

1 pass · 8-minute block · No score · complete every position with control

Couch Stretch60 seconds each side
Squeeze the back-leg glute and settle upright without forcing the hip or arching the lower back.
Hamstring Stretch60 seconds each side
Keep the working leg long and hinge forward with a flat back until the hamstring opens.
Seated Straddle Fold120 seconds
Sit tall and hinge forward gradually between the legs without bouncing or forcing the range.
Kneeling Lat Stretch120 seconds
Reach the arms long, lower the chest gradually, and breathe without forcing the shoulders.

INFOGRAPHIC WORKOUT SHEET

The same full session in one glance—built to keep open beside the rack.