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5 Highly Effective CrossFit Abs Workouts you can do at Home

CrossFit Abs Workouts – DURANTE CORE

  • 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.

Intended Stimulus

“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.”

Scaling Options

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.


  • 5 Rounds
  • 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

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