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Plank WODs 5 – Robert Comley

Buy-In:

  • 20 Burpees

Then, EMOM in 28 Minutes of:

  • 11 Devil Presses (2×50/35 lb) / Push-Up Hold
  • 11 Thrusters (2×50/35 lb) / Farmer’s Walk Hold
  • 11 Plank Rocks / Plank Hold
  • 11 Alternating Lunges / Wall Sit
  • 11 Sprinter Sit-Ups / Pogos
  • 11 Dumbbell Snatches (2×50/35 lb) / Squat Hold
  • 11 calorie Row / Rest

Repeat 3 Times

Buy-Out:

  • 20 Burpees

Before starting the workout, athlete must complete 20 Burpees as a buy-in. Then on a 28-minute clock, perform 3 rounds of the prescribed work.

Each pair of movements needs to be accomplished every minute. For the first minute, athlete must complete 11 Devil Presses and in the remaining time maintain a Push-Up Hold.

For the second minute, athlete must complete 11 Thrusters and in the remaining time hold the Dumbbells in a Farmer’s Carry and staying in place.

For the third minute, athlete must complete 11 Plank Rocks and in the remaining time maintain a Plank Hold. Follow the same sequence until the 7th minute. Then repeat the cycle for 2 more rounds. To complete the workout, perform the buy-out of 20 Burpees.

Score is the total number of repetitions completed.

Movement Standards

Push-Up Hold: From a Plank Hold position, bend your elbows to lower your chest and hold it just above the floor.

Plank Rock: From a Plank Hold position, pull your shoulders forward over your hands without moving the feet. Rock back to the starting position.

Sprinter Sit-Up: With your back flat on the ground, lift your right hand and left leg. Touch your right hand to your left foot. Lower your right hand and left foot. Repeat with your left hand and right foot.

Pogo: This movement is a variation of the standard Vertical Jump in which athlete performs a Vertical Jump with only a slight dip in the knees. Recoil after landing and move immediately to the next jump, again with only a slight bend in the knees.

Squat Hold: Hold the bottom of the Squat position.

Down Up: This movement, also known as a Half Burpee, requires the athlete to start in a standing position, fold forward to drop the hands to the ground by the feed, then step or hop the feet back to the plank position.

Step or hop the feet back to the hands and stand tall to complete a single repetition.

Scaling Options

Buy-In:

  • 20 Burpees

Then, EMOM in 28 Minutes of:

  • 11 Pike Push-Ups / Push-Up Hold
  • 11 Burpees/ Squat Hold
  • 11 Plank Rocks / Plank Hold
  • 11 Alternating Lunges / Wall Sit
  • 11 Down Ups / Pogos
  • 11 1.5 Air Squats / Handstand Hold
  • 11 Resisted Deadbugs / Hollow Hold

Repeat 3 times

Buy-Out:

  • 20 Burpees

Plank WODs 6 – Finest Hour

EMOM – 60 MINUTES

  • Minute 1: 15 Russian KB swings 53/35
  • Minute 2: 20 abmat situps
  • Minute 3: 6 double pushup burpees
  • Minute 4: 15 air squats
  • Minute 5: 60 secs wall sit or elbow plank hold
  • Minute 6: 60 secs REST

This workout is done in an EMOM format, meaning ‘every minute on the minute’.

You will set a timer to go off every 60 secs/1 minute. Each time the timer hits the 1-minute mark, you will perform the prescribed movement for the identified reps.

Plank WODs 7

20-minute AMRAP

  • 12 v-ups
  • 6 burpees
  • 12 plank shoulder taps
  • 6 burpees
  • 12 windshield wipers
  • 6 burpees

Plank WODs 8 – Jordy’s Goodbye

For Time (with a Partner)

  • 800 metre 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 metre Farmer Carry (24/16 kg)

To start, partners do the farmer carry together (each athlete carries two kettlebells, one in each hand).

For the next five movements one partner works while the other partner ‘holds.’ If one partner takes a break, partners switch positions then continue. The buddy deadlifts are performed with a single bar, both partners lifting it together.

Plank WODs 9 – Suffer in Place

AMRAP (with a Partner) in 18 minutes

6 Rounds of:

  • 1 minute Plank Hold / Push-Ups
  • 1 minute Wall Sit Hold / Jumping Squats
  • 1 minute Handstand Hold / Hollow Rocks

One partner does the hold while the other does the movement. Swap after each completed 3-minute round.

Partner one stays on the hold station for each of the three one-minute stations in the three-minute round. Once the three-minute round is completed partner one and partner two switch places so partner two is doing the holds for each one-minute station.

Score is the total number of repetitions (Push-Ups, Jumping Squats, and Hollow Rocks) completed with partners’ scores combined.

Tips and Strategy

Try to recover your breathing and slow your heart rate down as much as possible when completing the static holds.

Keep an eye on funky foot positioning when doing high rep jumping squats, they can have a mind of their own!

Intended Stimulus

You want to keep moving for the minute so choose a movement or progression of the movement that allows you to keep it going.

The partner working on static holds should be able to breathe through those holds and have some chance to recover a bit during those three minutes.

Scaling

Move Push-Ups to a raised surface or sub for Push-Up negatives if you cannot do Push-Ups.

Try 30 seconds per leg of single leg Wall Sits if Wall Sit feels too easy. Work on nose and toes only against the wall on the stomach to wall handstand for extra challenge.

Hold a weight over your head (heavy book or odd object) to give you that extra burn on hollow rocks.

WOD 10 – Devil of Ramadi V2

4 Rounds (with a Partner) for Time

  • 8 Man Makers (2×50/35 lb) / Plank Hold
  • 20 Deadlifts (275/205 lb) / Wall Sit
  • 24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

Cash out:

  • 500 Double-Unders / Row

With a running clock Partner A starts the man makers while Partner B holds plank.

Partner A may not start a rep until partner B is working.

Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on.

There is no minimum work requirement (eg: metres or calories) on the final row, but the rowing partner must be rowing in order for any of the other partner’s Double-Unders to count.

One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

Score is the time on the clock when the cash-out is completed.

Plank WODs

If you enjoyed these Plank WODs then try these Toes to Bar or Sit Ups WODs.

Bench Press WODs
Chipper WODs
Box Jump WODs
Burpee WODs

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