3 Workouts from Tia-Clair Toomey to Build a Strong Core and Six Pack Abs

A strong core is essential for posture, health and almost every exercise you will ever perform in Crossfit. Strengthen yours with these workouts.


Every 90 sec, 4 rounds:

  • 6 Around the world with plate above head (15kg, 3ea)
  • 20 Russian Twists and then hold the Hollow Rock position for 20-30sec
  • *Goal is to maximise the amount of time spent in the hollow rock position


  • 8 Fast V-Ups
  • 15 Tuck Crunches
  • 30 sec Hollow Rocks
  • 30 sec Superman
  • Then Rest 1 min into Max Bridge Hold.
  • *be sure to use the rest between the crunches and hollow rocks because those 30secs get really hard.


  • Accumulate 6mins of the following in 8mins;
  • 2min Plank hold
  • 2min Side Plank (each side, total 4mins)
  • *I tried to challenge myself by adding weight and doing it on the boxes but for beginners this can be performed on the ground.

Continue your core work:

8 Functional Exercises to build a Solid Core & Abs of Steel


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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.


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